My favorite shorts and shoes ARE essential, but don’t work alone…
It’s not only important to focus on the right gear, OR even the function of running itself, but also to have a proper POST-exercise regimen and plan that includes taking time to cool-down right after exercising and taking time for muscle recovery.
• Reduce heart and breathing rates
• Gradually cool body temperature
• Return muscles to their optimal length-tension relationships (back to their starting point)
• Prevent venous pooling of blood in the lower extremities
• Restore physiologic systems close to baseline: after vigorous activity, you want to be sure to help alleviate waste products and lactic acid from the body through a cool down routine
Tips FOR Recovery/Cool-down?
• Fuel yourself within 30 minutes to regain electrolytes, glycogen, and feed muscles with protein
• Do light walking, then light stretch to bring muscles back to their base tensions
• Slow down breathing to help cool down the body & calm down the heart rate
• Put your legs up on a wall – especially after long runs – to help with circulation
• Restorative Massage for the body
Massaging, stretching, and foam rolling can be a very important in the training process, as we seem to put our bodies through the ringer in hopes that it’ll perform to our higher standards. Injury prevention is the main reason for taking time for proper muscle massage!
When training, especially for half marathons and marathons, our bodies can form adhesions from various muscle and tissue trauma situations (speed work, tempo runs, etc.)
*In a Nutshell* You perform, you create a knot in your muscle, if that’s not corrected, the muscles don’t align and move right, you over-compensate, you get hurt.
I was lucky enough to be able to try and review the The Moji 360 massager from my folks over at OutsidePR to help me with some Marathon Training post-run muscle love!!
What’s your routine for post-run recovery/cool-down? What should you do more of?
Have you tried the Moji line?