After running, don't stop to have a rest immediately, but do long-term activities, such as jogging. It takes about 10-20 minutes to gradually stop the exercise before the lactic acid produced by the exercise can be released.
3. After running, you must stretch your whole body, using static traction, focusing on stretching several major muscle groups: thighs (front, back, inside and outside), calves (front and back), hips (front and back), trunk (upper back, lower back, chest and abdomen), shoulders and neck, and each stretching action should be kept at 20-20. Static stretching can accelerate the relaxation of muscles and help the recovery of spastic muscles.
4. Ice your knees or take a cold bath. Because of the damage of muscle microstructure after training, hot water bath will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure, so the second day after hot water bath will definitely be more painful than the second day after cold water bath, and it will also increase people's fatigue and even lower blood sugar. However, ice compress or cold water bath will shrink the capillaries of damaged muscles, which will make the damage to muscle microstructure caused by training unable to continue to expand, and cold compress will also cause pain. fitness
Drinking water after running is enough to replenish the water lost by the body, and drinking sports drinks is more conducive to the recovery of the body.
6. Don't wait too long to eat after a long run or a quick run. Eat more alkaline foods, such as fruits, vegetables and bean products, within 30 minutes after exercise. Maintain the basic balance of pH in the body, eliminate fatigue caused by exercise as soon as possible, and minimize the degree of muscle sclerosis or soreness.