Recovery after running (or even fast walking) is essential to optimize results, improve your performance and avoid unpleasant injuries . After an intense workout it is important to give yourself optimal rest.
The whole body needs to rest in order to recover from fatigue, to give the muscle time to rebuild and to allow you to perform well during the next run.
This doesn’t just apply to running. Those who start training with walking still subject their body to stress and it is important that they give it the right amount of rest.
Recovery and the principle of super compensation
By supercompensation we mean the process during which the organism that has been subjected to the strains of training adapts to bring the body back to its optimal balance.
This allows the body not only to recover the energy consumed but also to strengthen itself to better face the next training session. How exactly does it work? During your workouts, but also during running and fast walking, your muscles suffer microfractures. Nothing serious, don’t worry! We’re not talking about injuries. During the rest phase, the body works to repair these microfractures, making the muscle grow and making you stronger.
Alternation between training and recovery
A rather common mistake is to start training again without having recovered, risking poor performance and suffering injuries. The advice is to run 2 to 3 times a week, especially in the first period and to allow yourself rest days between one session and another. Even if you walk at a brisk pace, give yourself a day or two of rest. In general, always listen to your body and don’t overdo your training. To achieve optimal performance you need to think in the long term.
Maximize sports recovery
The recovery phase should not be seen as “a rest day”. Get started immediately right after your performance! What to do to help your body recover as best as possible?
- As soon as you finish your workout, drink plenty of fluids to replenish those lost during your run or walk. How much water to drink per day? You need 30 ml per kg of weight which you will introduce both by drinking and eating foods rich in water.
- Never neglect stretching, sometimes due to haste or boredom you tend to undo it but it is very important for recovery
- Another tip is to introduce carbohydrates, proteins and sodium to speed up recovery. There are those who eat immediately afterwards and those who wait at least an hour, it’s a very personal thing. In general, rather than the supplement to be taken immediately after training, think about eating in an adequate and balanced way throughout the day walking .
- Not being able to produce minerals it is important to consume them in sufficient doses. Good magnesium supplementation can help speed recovery. Ask for advice at the pharmacy!
- Sleep! The best way to regain strength after a very intense workout is to treat yourself to a good restful sleep.
- A good massage could give a lot of relief to the muscles and speed up recovery.
Sports recovery: some good habits
Having a good lifestyle will improve recovery and performance. There’s no point in training consistently if you smoke, drink too much alcohol or eat poorly. Try to take care of your body in a holistic sense, you will definitely be rewarded! Training should be a challenge to yourself but never get to the point where you feel overwhelmed.
Eating well, sleeping and trying to avoid stress will help you not only during your workouts but also in everyday life.
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