Runner should practice after race

Excessive discharge after competition will cause our body to return to the starting point at the beginning. In contrast, exercise immediately in normal rhythm will make the body overloaded, the muscle bundles are difficult to recover. Runner therefore needs a suitable course to harmonize the rest, recovery, and keep the body's movement.

In order to achieve a pattern in the race, our bodies have to go through a long heavy exercise, and have to work hard on the Quangon (42,195 km) or Half Marathon (21,097 km). Therefore, instead of continuing to catch the body to exercise, running on the next day, Runner should rest and enjoy the results just achieved on the track.

"For better recovery, Runner can choose to massage the legs, walk lightly, and do muscle relaxation. One or two weeks, only practicing yoga and alternating subjects during this time, "Boidapchay Club Director, coach Pham Minh Quang told Metasports.

According to experts who attended the World Championship Ironman 70.3 in 2017 and 2019, the Race recovery process could last for two to four weeks. This process mainly has light exercises, for the majority. With experienced runner, the recovery time may be shorter, after only a week.

Runner should only practice interstitial cars such as walking, cycling, swimming, yoga at a gentle level and in a short time. This will help increase blood circulation, heat the muscle system and promote the recovery process. If the body feels strong enough, Runner can start running again. But the articles run only at a light and lasting effort for no more than 30 minutes, to try the body's reaction

If the body is still tired and uncomfortable, Runner needs to continue practicing alternating subjects to recover. In the case of healthier, we can return to the normal pace of running in the second week, but the running exercises should be slightly and shorter than the previous calendar, only lasting from 30 to 60 minute.

According to the body's recovery momentum, you can gradually increase both the distance and intensity in each run.

When it is possible to return to the normal state, Runner can return to the training schedule as before the prizes, with interval exercises (running speed), tempo (running high speed) and long run (long run).