The process of muscle restoration always happens after a race or running. In fact, what happens when you finish a workout is that the muscle fibres connected to the loaded part of the legs are torn. It takes some time to recover. Once your body recovers, you are back in shape and ready to run. The sooner you recover, the sooner you can start again with the next running. Over time your body improves its efficiency.
Running is exhausting your body
Your energy reserves are depleted, your bones, muscles and ligaments become tense. This leads to reduced performance. The resting phase determines how quickly the body can improve its performance. Or whether the total amount of training sessions is just too big for him. In the recovery phase, the body will raise its capabilities to a new level and build up to longer lasting resources. If the body cannot recover completely before the next run or workout, the body will react with decreased performance.
The most natural and basic way to restore is while the body is at a more traditional “rest” state. In this way, we leave on the body’s own strength to recover. This basic restore can include for examples: sleeping, lying down or just avoid heavy work. There is an active way to restore muscles. This occurs while the body is still moving, often referring to low-intensity exercise after workouts. We can also positively influence the regeneration process. Active support means using various measures to stimulate the body during the rest phase. The effect: Your body requires far less time to recover. For examples: Dynamic cool down, yoga, stretching. If we help our body to restore, we can get back to training sooner.
How to help your body recovery?
Never skip a short cool-down after a workout or a run. For faster recovery always end your running with a short cool-down phase. The cool-down is the deceleration phase, like exiting the off-ramp when the body normalizes for low-pace, everyday activity. In the last minutes, slow down to the intensity of your recovery. Think of running as driving on a freeway: The warm-up is the acceleration phase, like entering the on-ramp. It primes your body for physical activity.
The cool-down is the deceleration phase, like exiting the off-ramp when the body normalizes for low-pace, everyday activity. Cooling down also balances the cardiovascular system: While running, your heart rate and cardiac output increase to shuttle oxygen-rich blood to the working muscles (and also usher out their waste products). Blood vessels supply the muscles in your extremities and then dilate, allowing more efficient blood flow – which improves your recovery.
The best way is the Strech way.
Stretching at the end of your workout can help boost your flexibility, reduce the risk of injury, and decrease muscle tension in your body. It can even help improve your performance the next time you run. Stretching can help increase the flexibility of your joints. Having greater flexibility helps you move around more easily, and it can also improve the range of motion in your joints. Range of motion is how far you can move a joint in a normal direction before it stops. Stretching and/ in the the cool-down phase are the most ultimate combination of what you can do for your poor body to recover faster and feel better.
Alternate ice cold and warm water
Sebastian Kneipp, a Bavarian parish priest came up with the Kneipp therapy, when he tried to heal his tuberculosis with water healing. The Kneipp therapy uses a mixture of hot and cold water activities to stimulate blood circulation. Usually, two Kneipp circuits are passed through, starting with hot and switching into cold water. Use the after running shower to do good for your muscles. Shower for 30-40 seconds, alternating ice cold and warm water. Repeat this procedure about 5-8 times. Ice water protects your muscles from injury and inflammation. Warm water, in contrast, stimulates blood circulation and relaxes your tendons and muscles.
Active running for relaxation
There is a direct mind-body connection. It’s important to note that the “mind” is not synonymous with the brain. Instead, in our definition, the mind consists. The brain is the hardware that allows us to experience mental states such as thoughts, emotions, beliefs, attitudes, and images. Your thoughts control your bodily reactions. This natural law forms the basis of all forms of active relaxation. These include meditation, yoga and autogenic training, progressive muscle relaxation.
Try which method works the best for you and helps you recover faster and boost your motivation for new challenges and achievements.