Running is an integral part of almost all sports. Warm up in power and team sports, as well as in martial arts, it most often includes running. However, is jogging necessary after training?
Running after a workout serves as a cool down function. Cycling or stretching can also serve as a cool-down, but we're talking about running right now.
During training, whether it's powerlifting or judo, the working muscles contract. Post-workout jogging helps the muscles return to their original state, thereby contributing to their recovery and reducing muscle pain.
What sports do you need a run cool down for?
For almost everyone. While running, almost all human muscles are involved, with rare exceptions, therefore, even if you were engaged exclusively in training "Pumping" hands, then during the cool-down run, the hands will relax and come to a normal state.
How long after training do you need to run
Almost immediately after the end of the workout, you need to cool down. Then the body will recover faster. However, if you do not have the opportunity to run right away, then you can do it a little later, but always on the same day, otherwise the hitch loses all meaning.
How long should you run after training
For each sport, this can be a different value. For sprinters and mid-level athletes, the cool down should be running 10 minutes, for martial artists, 7 minutes of running is enough, for weightlifters, you can run for 5 minutes. Just remember that you can't end your workout just by running. It is imperative to stretch those muscles that were most involved. Otherwise, the body will not be able to fully return to its normal state.
How to run properly
As relaxed as possible. Breath should fully recover, running pace is slow, no more than 6-7 km / h.
If you come to training on a bike, then you can skip the cool-down run, as the bike ride will be your hitch. But stretching should be done in any case.
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