PT Personal Trainers

What should you do after running?

Consider this as an integral part of your workout.

Nowadays, with the life we have as soon as we finish running we want to go straight to the bath. However the return to calm is as important as training.

Exercise increases cardiac output, body temperature, and blood pressure. To maintain homeostasis and optimal functioning of your organs after training, you need to bring your cardiovascular system and core temperature back to the baseline at a slow and steady pace.

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About 10 minutes will be enough after an intense race.

1. Hiking

Gradually decelerate until you are on a walking pace, but keep the gear moving. Continue for 3 minutes or until your breath is only slightly elevated.

2. Stretching hamstrings

Lean forward from the hips with the heels supported, maintaining the alignment of the spine. Hold for 40 seconds, and then change sides.

3. Stretching quadriceps

Find balance in the left leg by using a wall or solid support if necessary by bending the right knee back and pull the heel to the buttocks, holding the right ankle or the cinnamon. Hold for 40 seconds, and then change sides.

4. Stretching calfs

Step back with your leg stretched and press the heel on the floor. Hold for 40 seconds, then change sides.

To get the most out of your race try a schedule of your workout together with a strength and mobility program. Talk to your Personal Trainer!

BY CLÁUDIO MOCHO / SÉNIOR PERSONAL TRAINER

1.        Smajla D, García-Ramos A, Tomažin K, Strojnik V. Selective effect of static stretching, concentric contractions, and a balance task on ankle force sense. PLoS One [Internet]. 2019;14(1):e0210881. Available from: http://dx.plos.org/10.1371/journal.pone.0210881