Runners would give themselves a pat on the back for completing their run and probably head home for a nice and refreshing isotonic drink and cold shower after the post-run selfie. They probably carry out their daily routines without any post-run practices. Post-run practices help you with your recovery so that you can perform at the optimal level for your next run.
What? More running to recover from running? Well, that should not make sense but it does and here’s why. As you run, you are constantly putting your muscles under stress and after running at an intensified pace, your muscles would have some micro-tears.
Thus to relax the muscles that were commonly used during your intensified run, your recovery-run should be completed at a much slower pace around 3 mins above your normal running pace. In fact, during your recovery run, you should not be worried about your pace.
If you can have a conversation during your recovery run, that means you are running at the right place. During a recovery run, your blood will flow better through your sore muscles to help them with the recovery process.
After your recovery run your body is at the proper intensity for a cool-down stretch. Stretching is important to ensure you do no get any post-run soreness or cramps. Think of your muscles as a bunch of straws all perfectly aligned with liquids flowing through them.
During a run these straws are constantly stretched and contracted, eventually, they can become entangled and this could lead to cramps. Stretching helps to realign all these muscle fibres (“straws”) for your blood to flow smoothly.
How Much Should I drink or How Much Should I Eat?
Your body loses a lot of nutrients to fuel your run. Before munching down on some food, it important to hydrate your body immediately after a run. For runs or even normal exercises that are low in intensity and last lesser than 90 minutes, water is sufficient to quench your thirst.
Use this metric as a gauge for how much to drink after every run; for every 100g lost on the weighing scale after a run, drink at least 100ml to 150ml of water. For runs that are longer than 90 minutes, an isotonic drink is a better alternative for hydration. When it comes to what you eat, this is what you need to know.
For long runs with a higher intensity is important to fuel your body immediately after your run. For shorter runs, you can have your post-run meal about an hour to 2 after your run. Whether you are running for weight loss or to build muscle, all post-run meals should consist of these two things: Protein & Carbohydrates.
Living in Singapore, it is harder to get foods that are low in calories and nutritious from the hawker centre. Foods from the hawker centre are usually packed with lots of calories. So it would probably be a good idea to head to the supermarket and buy your ingredients to cook your post-run meal.
- Protein- You should consume around 0.24g to 0.4g per kg of your body weight.
Examples of food to consume:
- Beef Steak
- Chicken Breast
- Carbohydrates- You should consume around 0.59g to 1g per 1kg of your body weight.
Examples of food to consume:
- Wheat Bread
It’s the little things that make a difference in the world of sports. Stretching helps us to improve our range of motion so we can maximise efficiency and eating runs ensures we fuel our body with clean nutrients so that we are ready to go again. How closely you follow these tips Is a reflection of how important your training is to you.
- Luff, C. (n.d.). What should I eat after a run? Retrieved June 23, 2021, from Verywellfit.com website: https://www.verywellfit.com/what-should-i-eat-after-a-run-2911546
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