How to relax after running? Running is one of the most familiar fitness exercises in life. Regular running is good for your health. Running can promote people's blood circulation and burn body fat, thus achieving the effect of losing weight. But relaxation after running is essential. Let's see how to relax after running.

How to relax after running? 1 This kind of muscle soreness, which usually appears 24 hours after exercise, is called "delayed muscle soreness" in sports medicine. The pain peaked 24-72 hours after exercise and basically disappeared after 5-7 days. In addition to soreness, there are muscle stiffness, mild tenderness and severe muscle swelling, which hinder activities.

Due to excessive fatigue

Excessive fatigue is caused by excessive muscle movement. For example, your pain now.

Pay attention to relaxation and exercise after running.

Relax: soak your feet in hot water before going to bed, put your feet on the quilt when you sleep, and let the blood in your legs flow upward.

Pay attention to relaxation and exercise after running.

Take a hot bath, the water is fast, the water column is best concentrated, and the sore muscles are washed with water.

Pay attention to relaxation and exercise after running.

Massage and knock by hand, the severity should be tolerable.

Due to excessive strength

1, excessive intensity generally refers to small amount of exercise but high intensity, that is, large muscle tension.

2. It shows that the running speed is fast and the strength training intensity such as weightlifting is high.

3, such relaxation can be: massage with massage cream, hot water bath (ditto).

I believe that after reading the above introduction, my friends have roughly understood and mastered some matters that should be paid attention to after exercise. If we all relax after running at ordinary times, we won't cause muscle tension, so running can play perfectly.

How to relax after running? As a yoga instructor stationed in the headquarters of a famous sports brand, Tiffany Crookshank perfected a set of movements to help runners relax after running. He said that as long as you do a few major stretching exercises, you can relax the tight muscles after running, such as hamstring, iliotibial tract and calf.

Stretch the gluteal flexor muscles in a low position.

First kneel on the mat, then step forward with your left foot, bend your knees 90 degrees, and put your hands on both sides of your left foot on the mat. Then, gently press the pelvis down toward the seat cushion. This action can also be further stretched. Raise your right hand and straighten your arm to your left shoulder. Hold this action for 60 seconds. Repeat on the other side.

Stand on tiptoe and stretch your calves and feet.

First, land on all fours and bend your toes. Then slowly move your hips backwards and support them with your feet. Then, put your hands on your knees and sit up straight. A novice can put his palm on the mat and spread the weight of his body to his hands. Hold this position for 30-60 seconds.

The "4" shape extends the hip and iliotibial tract.

People lie on the mat, face up, knees bent and feet flat. Put your left ankle above your right knee. Then, keep the posture of "4", bend your right leg down and lie on the floor; Put your left foot on the floor and your left knee points to the ceiling. Hold the posture 1-2 minutes. Repeat on the other side.

Stretch hamstrings Stretch hamstrings and calves.

First of all, hold the rolled towel tightly with both hands, lie on the mat, face up, bend your knees and put your feet flat. Then wrap the towel in a circle, lift your right foot and put it on the towel, just like stepping on the stirrup. Then straighten your right leg and point directly at the ceiling. Finally, bend your right foot and gently pull one end of the towel. Hold this position for 60 seconds. Repeat on the other side.

Anterior thigh extension

Keep your body upright, hold one ankle with your hands, keep your knees in the same position, and then try to keep the soles of your feet at 90 degrees to your calves. Keep this action for about 30 seconds and stretch your legs. If you can't keep your body stable, you can hold the wall or chair.

How to relax after running? Running is the most popular aerobic exercise and the easiest simple exercise to stick to. Persisting in running can not only keep fit, but also have a good effect on losing weight. So now more and more friends choose to run.

Because modern people pay more and more attention to their own health, in order to maintain a normal weight and make their bodies stronger, many people begin to exercise by running. Pay attention to combining diet at this time. Eating the following foods while running can make you run more easily.

1, carrots can enhance aerobic metabolism.

Recent research shows that B- carotene in carrots can not only protect human cells from damage, improve their anti-cancer ability, but also enhance the level of aerobic exercise of athletes.

The exercise physiologist of Louisiana University in the United States gave the experimental group15mg of B carotene (equivalent to 5 carrots) for 30 consecutive days, and the control group took an ineffective placebo. Three days later, they tried to run 5000 meters. Results One group of students who ate carotene ran faster than the other group, with an average increase of 30 seconds, reflecting that they ran easily.

The researchers speculate that the antioxidant function of b carotene may promote blood flow, thus increasing the oxygen supply to muscles and improving running ability. It is not clear whether the source of intake is official or pills. Foods rich in B carotene include all kinds of orange and yellow fruits and vegetables, such as apricots, peaches, pumpkins, paws, and of course carrots.

2. Beef can also improve running endurance.

When running, the feet fall to the ground; Impact will damage red blood cells, thus reducing the amount of iron and red blood cells stored in muscles, and red blood cells are responsible for transporting oxygen in the body, which has a great impact on aerobic exercise ability.

Some sports physiologists at Purdue University in the United States divided some female cross-country runners of high school age into two groups. One group ate 120- 150g beef outside the normal diet every day, while the other group did not eat it.

After three months, it was found that the hemoglobin of people who ate beef was generally higher than that of the other group, and they persisted in the endurance physical fitness test for a longer time. In view of the fact that most knife-resistant exercisers tend to pay attention to carbohydrate intake and ignore protein, they should consume at least 120- 150g of lean meat (equivalent to the size of a deck of playing cards) every day to promote the recovery of red blood cells.

From the above introduction, we know that eating carrots, beef and other foods can make you run more easily, because carrots can significantly enhance aerobic metabolism, while beef can improve human endurance. I hope people who like running can eat and drink more in peacetime.