‘When you run hard your body adapts to help it deal with a high Adidas ZX 700 Femme level of exertion,’ says conditioning coach and trainer Colin Browning,
‘Jog lightly for a few minutes if you’ve done a short run, or up to a mile if it was a long race. This will boost recovery because it helps flush out lactic acid and metabolic waste and bring your body back to a resting state slowly and comfortably.’
4 DO A MINDFULNESS MEDITATION
‘We’re constantly pushing ourselves to achieve, and running is a classic example because you have to mentally Nike Air Max 2017 Dame and physically push yourself to the finishing line,’ says Debbie.
‘Our brain is always looking to the next achievement and what we need to do next. But instead you’ll improve your well-being Asics Gel Lyte 5 Damen if you take the time immediately after a race to pause for thought and replenish yourself mentally and physically with a mindfulness meditation.’ After the race, block any thoughts of what you should do or are going to do next. Instead, focus fully on sounds you can hear, how your body feels, what you can see and smell. Engage all your senses and if you feel distracted pull yourself back to the present.
5 STRETCH OUT MAJOR MUSCLES
Develop your own stretching Adidas ZX Flux Dames routine – holding each stretch for 30 to 40 seconds. Don’t skimp on leg stretches for the quads, hamstrings and calf muscles. ‘The stretch-out after is crucial and needs to be individual,’ Nike Air Vapormax Womens says Colin Browning. ‘It can help reduce stiffness and pain the next day so ensure you include it in every post-run routine.’
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