#360fit: Top five post-run recovery tips for UAE runners

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  • Take care of your body after exercise.

    We all get that same feeling after running or any exercise in general for that matter – both your body and mind know it has stopped exercising and wants to rest.

    With the on-set of tiredness after physical activity, it’s definitely easy to just re-fuel and completely switch off.

    But what your body really needs is post-workout recovery; particularly if you are putting it through a tough running programme in the build-up to an event.

    Here are some top recovery tips to help you stay in top condition:

    REDUCE LACTIC ACID BUILD-UP

    It’s vital to help reduce the lactic acid that has built up in your muscles – with oxgyen levels being low in the body after exercise.

    You can help remove the lactic acid in the bloodstream with light stretching, elevating your legs where possible and wearing warm clothes, such as as modern compression bottoms and socks, to stop you from becoming cold. This, along with plenty of water to keep you hydrated, can go a long to alleviating muscle soreness and niggles.

    WARMING DOWN

    This goes hand in hand with the first tip – and it’s essential the body comes to a gradual stop with some light jogging and free-flowing movements rather than a quickfire dash and sudden stop in your last kilometre of running.

    As you would do on a treadmill or cross-trainer, wrap-up your running slowly before grinding it to a halt. This can also help prevent any muscle tweaks or chances of pulling up suddenly with an injury.

    STRETCHING

    Again, many elements of recovery link together and post-running stretching is a treat for the big muscle groups such as the quadriceps, hamstrings, gluteals and calves that have done a lot of work on hard-wearing ground.

    Go through a few limbering up and loosening routines before going deeper and holding stretches for longer. Between 10-15 seconds is a good time frame.

    And, where possible, you should try and factor in some dynamic stretching. Leg-swings, squats, knee rises and the mountain climber move can all help improve flexibility.

    FOAM ROLLER

    Be warned, this does hurt. But, it is a fashionable method that gets the job done.

    By applying pressure to key leg muscle groups and building in the rolling movement, you can reduce tightness and improve elastically, aiding your body’s capability to perform again.

    It’s a quick and easy way to help the muscles function and you can do it from the comfort of your bedroom or living room. If you don’t get on well with rollers, try a hard ball instead.

    QUICK AND EASY POST-WORKOUT FOOD INTAKE

    There are plenty of options available at your disposal which will help reload those depleted muscles.

    Fresh fruit boasts plenty of carbohydrates that are easily digestible, helping to break down nutrients that can be delivered to tired muscle groups.

    Wholegrain, whether you’re making a sandwich or a healthy wrap, will also increase your carb levels and help you to bounce back the next day. You could also serve up some eggs which are packed with protein and nutrients.

    Cereal is also good as it is high in protein and fibre but low in sugar – making it easier to top-up energy stores.

    Drink-wise, there are plenty of post-workout shakes out there that can increase protein levels and give you a bit of a kick.

    Do you have any top tips of your own? If so, share with us yours by commenting below, and get in touch on Twitter or via Facebook.

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