Many people know exactly what to do during and before a run, but not everyone knows what to do after a run.
Hitch
This is a set of exercises aimed at restoring body functions after strength training. If you have done a light or long-term slow cross, then after training it is worth doing a stretch of the muscles of the body, especially the legs. If you ran a tempo cross, then you should run a light jog after it for about 5 minutes. And then stretch it.
Food
You can eat immediately after training. Moreover, it is desirable that your food is rich in carbohydrates. Such foods include sugar, candy, raisins, rice, pasta, honey, bread, chocolate.
After an hour of training, you will need to restore about 50 grams of carbohydrates in the body. The above carbohydrate products contain about 50-60 grams. per 100 gr. Therefore, choose the most convenient proportion of foods for yourself to restore the balance of carbohydrates.
Water
During an hour's workout, an athlete spends from one to several liters of water, so immediately after training, it is worth restoring the water balance in the body. It is advisable to drink warm water so as not to get sick. However, who wants to drink warm water after a run? Therefore, ice water is also suitable, just keep in mind that in this case there is a risk of catching a cold.
Recreation
If the run was at a slow recovery pace, then the body does not need rest after it, and you can, after you restore the balance of water and food in the body, start your business. After a tempo or long run, you should give your body a rest, otherwise you may be in danger of overwork, which gradually builds up in the body.
And don't forget about the correct running techniqueso that after training you don't have to heal your injuries.
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