Precautions after a long run

Long-distance running is a popular sport nowadays. In addition to the preparation before long-distance running and various skills during long-distance running, the precautions after long-distance running are also very important. So what should we pay attention to after a long run?

Long run should not be immediately squatting rest

After running, do not immediately squat to rest. Because in running the whole body is active, after running should let all parts of the body slowly relax down. So you can stroll or jog a few hundred meters after running, and then do the leg press, kick, or jump in place, and then pound the thighs and calves and other finishing activities, so that the muscles are fully relaxed.

Drink light salt water after running

Because long-distance running is a particularly heavy exercise, the blood flow of the gastrointestinal during exercise is very little, immediately drink water is not easy to absorb, and has an impact on gastrointestinal function. Therefore, after the completion of long-distance running rest 5-10 minutes, and then drink light salt water or warm water, drink in several times, do not drink too much at once. Avoid drinking cold water or iced drinks. This is due to the long time running, the body heart and lungs are in a high activity after the exhaustion of high temperature state, after the movement of the human digestive system is also still in a state of inhibition. If the body suddenly enter the cold water or cold drinks are cooled down, vasoconstriction heartbeat deceleration, internal circulation and microcirculation is disrupted, seriously affect the internal division of the secret activity, easy to cause gastrointestinal cramps, diarrhea, vomiting, and easy to induce gastrointestinal diseases.

Pay attention to keep warm

After a long run, don't ignore the problem of keeping warm because you sweat a lot. You should know that the wind blowing after sweating is the most likely to catch a cold, it is best to change out of the sweaty clothes as soon as possible after a long run.

Do not take a cold shower

After a long run, due to the expansion of capillaries on the surface of the body, the body's heat is emitted in large quantities and thus sweating profusely. If you encounter cold water after a long run will lead to a sudden contraction of capillaries, resulting in lower resistance, thus causing disease. Also pay attention to the time to take a shower after a long run. After a long run, a large amount of blood in the body distribution in the limbs and body surface, if this time immediately take a hot bath, it will increase the blood flow of the body surface, causing insufficient blood supply to the heart and brain, there is a risk of cardiovascular and cerebrovascular accidents.

Food suitable for eating after long-distance running

Berries

After a long run, the muscles may be slightly torn after the exercise, resulting in sore legs. And berries are rich in high fiber and vitamins are good for the body's self-repair.

Low-fat yogurt

Yogurt is rich in protein, which is very beneficial for muscle growth and recovery after long-distance running.

Salmon

Salmon is a good source of protein and contains heart-healthy omega-3 fatty acids, which can prevent inflammation and disease to some extent.

Kelp

Because the body will appear a lot of lactic acid during exercise, it is acidic. After a long run, you can eat some alkaline food. The kelp is called "the crown of alkaline food", after eating it, it is also very beneficial to reduce the acidity in the blood and slightly remove fatigue.