What are the most effective ways to recover after hard runs, so one can hit another good session fast ?
Also somebody told me that after anaerobic workouts one shall not do to much jogging as it is better to leave the muscles in that state to not wash out the training effect ?
So what are the best things todo for recovery after
Anaerobic workouts ?
Aerobic workouts ?
And after workouts that create a lot of DOMS like downhill running ?
Thanks !
Go home. Drink some water. Eat a balanced and healthy diet. Sleep. Maybe a little stretching, rolling, and mobility.
The thing about anaerobic workouts sounds like it's fake.
Go for a relaxed walk for at least 20 minutes up to a few hours . Wait at least one hour before eating up to a few days .
Why? Two states Fed and Fasted. Grow or Repair. If you eat food right after a workout you set your body into a fed state which is the growth state. After a workout your cells contain a lot of damaged mitochondria and proteins . So by staying in the repair / fasted state you are telling your body to repair . Autophagy is one way a cell recycles damaged proteins.
Autophagy Mitophagy Apoptosis
The rest is up to you
Am I understanding correctly that you are saying not to eat for a few days?
EPO
Here’s a controversial technique - take a day or two off. Or bike instead of running easy and slow. Give those feet a rest. On top of that - foam rolling every leg part, lacrosse ball on foot, stretching. Normatec boots if you have the money. All of this works
recovery drink wrote:
What are the most effective ways to recover after hard runs, so one can hit another good session fast ?
Get more sleep. Seriously.
And make sure you are eating enough and hydrating enough.
I say banana milk.
One of the best things I've done is recovery yoga from Runner's World. I got the DVD for $1 at a yard sale. For whatever reason, that sequence of stretching is amazing after hard workouts and long runs.
If you are injury prone, sure. But, the only way to get better at running is to run. A 35 minute super easy/slog run is better than an hour on the bike
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