We always talk about what needs to be done to prepare a race, but the moment just after finishing a race is also important. Today we are going to comment on basic things to do just after finishing a career. It is what is called a “return to calm”, and if we do it correctly the recovery will occur sooner and better.
As in a warm-up, we start gradually increasing the intensity until we manage to correctly activate the different organic systems and tune-up joint muscles, in the return to calm we must do just the opposite, go from 100 to 0 of Smooth and progressive way to avoid possible injuries or a rather difficult recovery.
We always talk about what needs to be done to prepare a race, but the moment just after finishing a race is also important. Today we are going to comment on basic things to do just after finishing a career. It is what is called a “return to calm”, and if we do it correctly the recovery will occur sooner and better.
As in a warm-up, we start gradually increasing the intensity until we manage to correctly activate the different organic systems and tune-up joint muscles, in the return to calm we must do just the opposite, go from 100 to 0 of Smooth and progressive way to avoid possible injuries or a rather difficult recovery.
You have to hydrate as soon as possible
Although we do not run in a hot environment we must think that running burns many calories and that generates a very appreciable heat that will need body water to thermoregulate us. Therefore, although we do not feel the need to drink at room temperature, our body will undoubtedly have a significant water deficit.
As we have said that when we arrive we should not stop dry, it is also important that just when we arrive we can take a bottle of water or isotonic drink, in the case we want to replenish mineral salts after a great effort, and go drinking small sips until Complete the required hydration. Although it depends on the length of the race, it is advisable to drink half a liter to a liter of water after a demanding competition.
Every minute that passes without us drinking liquid our body continues to work in quite unfavorable conditions. Do not wait to get home and hydrate there: take the drink you get at the end and gradually drink it whole.
Should we do stretching after a race?
This is a very personal issue because many make recovery easier and others can even cause injury. What is clear is that if we do stretching at the end of a race we should not force the machine and take the exercises as if we wanted to gain flexibility.
We should simply do dynamic stretching exercises in a smooth and very relaxed way, without noticing pain at any time and focusing on the main muscles we have used in the race: hamstrings, twins, quadriceps, and buttocks.
The importance of doing some dynamic stretching after the race lies in decontracting those muscles that have been subjected to unusual work due to the effort and making the blood return to those muscles so that it is cleaning all the waste there is having broken muscle cells during exertion.
What to eat right when you reach the finish line?
Any food that recovers glycogen stores will be good. In most races, along with the water, they give a banana or a small snack. They are foods with good availability of carbohydrates that if we take them at the end of the test, at least do not leave the reserves to zero any longer.
Some cereal bars can also be a good option if we have made a big effort: they usually have about 100 kilocalories and all based on sugars, so taking them at the end of the race partially recovers the lost glycogen. Here you have a recipe to make your own cereal bars at home based on oatmeal and nuts. If the race has been very intense you can choose to take bars with protein, so we partially alleviate the loss of muscle tissue and help you recover: we also leave you a homemade recipe for protein bars.
