Stretch for 3-5 minutes, and then you can do your own leg massage. If you can, don't take a shower right away, and don't eat a lot of food right away. Pay attention to replenish water and electrolyte.

Long-term jogging can establish a notebook to record the exercise heart rate, subjective feelings, weight and pain, with the aim of paying attention to self-monitoring and adjusting the training amount in time.