Getting a training schedule right is one thing, but recovering properly after a long run or hard workout should also be taken seriously. In the next two blogs we will look at some top tips for recovery to help you keep getting back out there and not miss a training session.
Rehydrate - The average adult human body is made up of around 50-65% water. After a long run or a hard workout, and depending on conditions such as climate and fitness levels, athletes can lose a lot of fluid through sweat; sometimes up to 1.5 litres! In addition to this, sweat contains salt (sodium) which is essential for many body functions including regulation of blood pressure and normal function of the nervous system. Needless to say it is very important in recovery to get this lost fluid and salt back in to assist your body to return to normal function. Electrolyte drinks and even salt tablets can be effective in helping replenish your body of these two essential substances.
Get cold - You may have heard about athletes getting into an ice bath after a hard session and thought to yourself “Are they kidding?”, but this is actually another great way to aid recovery. Ice baths or even cold water immersion can assist by constricting blood vessels to help flush out waste products and by reducing swelling and tissue breakdown. Approximately 10 - 15 minutes at a time is all that’s required to help here.
Compress it - Compression garments work by compressing the muscles they surround, causing faster blood flow and oxygen delivery. As this can delay the onset of lactic acid to improve performance if worn during physical activity, compression wear can also help to flush out such waste products more quickly after a period of exercise. This can then result in less muscle soreness and faster muscle recovery to help athletes get back into a normal training load, instead of being held back by the dreaded DOMS (Delayed Onset Muscle Soreness).
Next month we will look at more tips to assist recovery including eating right and getting enough rest. Until then, if you would like to experience the benefits compression wear can give you in recovery, visit our website to shop our full collection - https://www.quickresponse.net.au/