Every time we step on the runway, we have a heart that longs for health and vitality. Running, one of the easiest ways to exercise, not only helps us build a toned body, but also strengthens our heart and lungs and improves our overall health.
However, many people may not know that certain behaviors after a run, if left unattended, can undo previous efforts or even cause damage to the body.
Today, let's uncover the three taboo behaviors after running to avoid the regret of running in vain.
It is not advisable to sit down immediately
It is not wise to sit down and rest immediately after a run. At this time, the body is still in a state after high-intensity exercise, the heart beats faster and the blood circulation increases. If you suddenly stop exercising and sit down to rest, the blood flow will be rapidly reduced due to gravity, resulting in insufficient blood supply to the limbs and muscles, which will exacerbate the fatigue of the muscles.
In addition, poor blood circulation can also increase venous pressure, which can lead to blood accumulation in the lower limbs, causing problems such as varicose veins. More severely, this practice can lead to fainting because the brain is instantly deprived of an adequate supply of oxygen.
To avoid these problems, it is recommended that there should be a gradual cooling down after running. Gradually lower your heart rate and blood pressure by jogging or brisk walking, giving your body time to adjust to the changes.
At the same time, it is also a great opportunity to stretch and relax, help muscles recover and reduce soreness. Slowly restoring heart rate and blood circulation can effectively prevent various sports injuries and maximize the benefits of running.
Therefore, after running, do not rely on "sitting down and resting", but through scientific and reasonable cooling methods to ensure that the body gradually returns to a static state.
It is not advisable to drink plenty of water
After running, many people tend to drink a lot of water due to excessive thirst. However, this practice may cause some damage to the body. Drinking large amounts of water immediately can cause the body's electrolyte balance to be disturbed, making it difficult for the body to quickly adapt to the post-exercise state.
This imbalance can not only trigger a range of uncomfortable symptoms, such as dizziness and nausea, but in severe cases, it can even lead to water intoxication, a critical state that dilutes electrolytes in the blood. In addition, drinking a lot of water may also increase the burden on the kidneys and heart, which is not conducive to the recovery of the body.
Therefore, it is more scientific to hydrate in stages and in small sips after running, so that the body can gradually absorb it to maintain the balance of electrolytes. Hydrating at the right time will not only help reduce fatigue from exercise, but also promote overall recovery and maximize the health benefits of running.
In this way, thirst can be quenched quickly, unnecessary health risks are avoided, and the running experience is more enjoyable and safer.
It is not advisable to bathe immediately
It is not advisable to take a shower immediately after running, especially a hot bath. This causes blood vessels to overdilate, increasing the burden on the heart.
When running, the heart and circulatory system are under high load, and blood vessels dilate. If you take a hot shower immediately at this time, further vasodilation will increase the burden on the heart and may even cause cardiovascular problems.
In addition, hot baths can hinder the body's heat dissipation, especially in summer, and hot baths in a hot environment may cause the body to be unable to dissipate heat effectively, which can lead to serious problems such as heat stroke.
Therefore, it is advisable to take proper rest after running to allow the body to gradually return to normal, wait until the heart rate and body temperature are stable before taking a bath, and avoid using excessively hot water. This not only protects your heart health, but also protects you from heat stroke and other discomforts.
Stretching and cooling
Proper stretching should be done after running, focusing on the major muscle groups in the legs, back, and hips. Not only does this help muscles relax, but it also prevents sports injuries.
When stretching, pay attention to the accuracy and duration of the movements, hold each movement for 15-30 seconds, and avoid impatience and excessive force. Proper stretching and cooling not only helps the body recover, but also improves overall athletic performance and reduces fatigue and pain afterwards.
After the cooling process is over, you can take multiple small sips to replenish the appropriate amount of water to maintain the body's water balance and help better recovery.
Nutrition and recovery
In order to recover better, in addition to paying attention to hydration after running, it is also necessary to supplement adequate nutrition, and a high-quality diet is essential for the recovery of the body.
30 minutes after running is the prime time to replenish energy, when eating can effectively restore strength and repair muscles. Foods rich in carbohydrates and protein, such as whole-grain bread, eggs, bananas, and yogurt, are recommended. Not only do these foods provide a quick boost of energy, but they also provide a rich protein that aids in muscle repair and growth.
It's important not to ignore healthy sources of fat, they are just as important for the body's long-term recovery. Foods such as nuts and avocados are excellent choices. Including fresh fruits and vegetables in your diet and ensuring adequate intake of vitamins and minerals can further boost recovery.
Getting enough sleep is also an important part of the recovery process. A good night's sleep promotes the body's self-healing, reduces fatigue, and improves overall athletic performance. Combined with a proper diet and hydration strategy, adequate rest can significantly improve recovery and help runners perform better in their next training session.
The recovery phase after running is crucial, and the wrong approach will not only not help the body recover, but can lead to new problems. Hopefully, the suggestions in this article can help runners avoid misunderstandings and recover scientifically and effectively, so as to enjoy the fun of exercise more healthily.
Do you do any of these behaviors after running? Welcome to leave a message to share!