After all these things done, will take some time for the movement of the day stopwatch to record the running records. Midway through running before the preparatory work is perfect, what feeling, what aspects do not affect running, diet, training, restore how do.
A complete set of running processes, including not only warm up before running and running process, it is more important and run after a number of issues, such as the need to prepare stopwatch devices such as high-grade, and that is easy to overlook one of the runners are. The following six things each runner is running after the end, we must do because it's about to restore and the training of the next.
High strength games let the heart rate, blood flow to the legs and feet. If runners suddenly stop running without any cooling activity, can increase heart pressure, blood concentration in the lower extremities and prone to dizziness or fainting. Therefore, at the end of the run runners need to continue to jogging or pace for a period of time had better use to record, about 15 minutes so that we can give the body a buffer, the process of gradually returned to normal.
Many runners do not pay attention to and appear at the end of the running of dehydration condition, is due to run after filling water not timely. Sweat can lead to the loss of body fluids and electrolytes, if not timely supplement them, will affect the recovery, when the next training injury risk.
Stretch the muscles
Running can produce certain damage to muscle, can avoid muscle stiffness and pain by stretching muscle, improve the flexibility of the body, accelerate muscle recovery, all of these can reduce joint and tendon stress, so as to reduce the risk of injury.
No matter how much of your time nervous, should take a shower after running. Attached to the body's sweat will create a good environment for bacterial growth, coupled with the wet clothes clung, vulnerable to a variety of bacteria. If it's too late to take a bath, also want to use towel to wipe the body, put on clean clothes.
Protein and carbohydrates
Running result in muscle tear, need protein to restore it. And protein is the best window in running after 30 minutes, if every time is too long, the effect will be weakened.
Runners need to supplement including carbohydrates. Running can make the body stored glycogen depleted, the added carbohydrates, is to let the body restore energy, and is good for muscle repair and regeneration. Even if you want to run to lose weight, running after also cannot eliminate carbs, because the body needs it to sustain normal energy metabolism and prepare for the next train.
Write a running log
After all these things done, will take some time for the movement of the day to record the running records. Midway through running before the preparatory work is perfect, what feeling, what aspects do not affect running, diet, training, restore how do. Through running log, you can find their achievements, the self-confidence is a kind of ascension. At the same time also can find the shortcomings, correct them in time.