AFTER YOUR RUN
You’ll set yourself up for success in your next workouts by paying attention to post-run recovery.
1 START BY INCLUDING A COOLDOWN of several minutes after the end of the hard effort. If you’re running fast intervals, this could mean 10 minutes of easy, slow running after the last interval. If you’re running long, a walk of five minutes or more can be a nice way to shift from effort to recovery. This cooldown period allows your physiological systems to return to normal. Think of it like shutting down your computer, instead of just unplugging it from the wall. When you run the shut-down procedure, you’re allowing your body time to clean up after itself, to put things back where they belong.
2 HELP YOUR BODY RETURN to a neutral temperature. If you are running in cold or wet conditions, go inside and change into warm and dry clothes, or shower soon. If you’re running in the heat, head into the shade and remove your dirty running clothes. Either way, remove any temperature-related stress.
3 TAKE A FEW MINUTES to focus on exercises that will complement your running. First, focus on core strength. Hold plank pose for three to five sets of 5-10 breaths each. For more challenge, practice holding your core in a long, straight plank line as you slowly lift and lower one leg, then the other.
4 INCLUDE STATIC STRETCHES to improve your flexibility and range of motion for the run. This quick four-pose routine takes less than four minutes. Hold each pose for five to 10 slow breaths.
• STANDING TALL, bend your right knee and reach your right hand to your right foot to stretch the right quadriceps. To get deeper into the right hip flexors, lightly tuck your tailbone and press your pelvis forward as you kick your right foot into your right hand.
• RELEASE YOUR RIGHT FOOT, point your right knee toward the right, and cross your right ankle over your left thigh. Gently sink your hips back as you track the left knee into a light single-legged squat. Stop when you feel a stretch in your outer right hip and/or your right inner thigh.
• STAND TALL AGAIN and step your right foot two or three feet in front of you. Square your hips and slowly hinge from the pelvis — not the waist — as you feel the stretch move into the right hamstrings. Keep your left heel pushing down to release the left calf. After repeating the three poses with the left leg bent:
• LOWER YOUR HIPS toward your heels in a squat. Depending on what feels best in your body, this can be a tight crouching squat with the knees inside the elbows, or a wider squat with the knees and toes facing away from the midline while the elbows rest inside the knees. Your heels don’t have to be on the ground! You’ll release the lower legs, thighs, hips and back as you hold for five to 10 breaths.
5 REFUEL. If your workout has been long (over 90 minutes) or very hard, consume a recovery snack. Eat or drink a small snack of 200-300 calories in the first 30 minutes or so after your run. This helps your body replace its glycogen stores and begin to rebuild. If you finish your run depleted and do not replenish your energy, you’ll be missing out on the positive adaptation that should occur as a result of your workout.
EXAMPLES OF A GOOD RECOVERY SNACK:
• Greek yogurt
• Peanut butter on apple or on half a whole-wheat bagel
• A banana and a handful of almonds
• A fruit smoothie
• A bowl of lentil soup
USATRIATHLON.ORG USA TRIATHLON 27
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