Those 6 things will help you recover faster

As many wise people said,

"There is no such thing as overtraining, just under-recovery."

Here are several things that may speed up your recovery:

1. Proper nutrition in first 30-45 minutes after your activity.

"The key to maximizing recovery is to consume high-glycemic-index-carbohydrates and proteins in a 4:1 ratio pithing 30-45 minutes immediately after exercise. The timing is essential, in part because there is a narrow window of time where muscle cells are insulin receptive after exercise. Insulin is responsible for transporting glucose and amino acids into cells and initiating glycogen and protein synthesis.""Individuals should aim for ~1.5 g carbohydrate/kg post exercise and at 2-hour intervals thereafter. " (Source: Essential of sports performance training, 2nd edition)

2. Static stretches. They help return muscles to their normal lengths after exercise. (click here to watch the video with static stretching after running)

3. Compression therapy. Designed by a physician bio-engineer to enhance blood flow and speed recovery, NormaTec Pulse Massage employs compressed air to massage your limbs, mobilize fluid, and speed recovery with a patented NormaTec Pulse Massage Pattern.

I love doing it 15-30 minutes the day before workout or 30-45 minutes after workout.

My favorite place for cryotherapy and compression therapy in Austin is Champion Crytherapy

4. Cryotherapy. Cryotherapy is a research-proven cold therapy that activates your body’s natural pain and inflammation fighters.  Chilling just 3 minutes in a cold air sauna activates its healing and recovery processes. The end result is relief from pain and inflammation, accelerated muscle recovery, decreased joint pain, boosted energy levels, increased metabolic rate and enhanced complexion.

5. Epsom Salt Bath. It helps reduce muscle soreness and fatigue. Usually it is recommended to add 1-2 cups of Epsom salt to warm (not hot) water and to take bath between 15-20 minutes for muscle relaxation.

6. Recovery sandals. After your activity take of your socks and sneakers and wear recovery sandals. My favorite recovery sandals are Oofos.

#running #recovery

P.S. Running coaching inquiries www.instagram.com/lyutsik

Now we offer 5K and 10K training plans with complimentary strength routine on our website www.lomononosovi.com.