Recovery methods to transform you into a whole new person after your run
They say that pain comes hand-in-hand with a good workout. It’s true to some extent, but you don’t have to put up with the soreness for days. There are things you can do to speed up recovery and relax yourself. Here’s a list of ways to recover so you won’t feel like deadweight after every workout.
If you go to gyms with saunas, then chances are that the resident trainer would recommend you to use it after your workout. Not only is it great for recovery, but it complements any intense workout. The heat in the sauna makes you sweat and lowers blood pressure, so it keeps your heart rate elevated similar to a mild run. Basically, it’s like a cooldown after your run (minus the cool part). It also helps improve overall lung function and flush out toxins. Note that you should only spend at most 15 to 20 minutes to avoid dehydration.
One of the most popular ways to ease muscle soreness after a run is through ice baths. The cold constricts your blood vessels, which lessens swelling and tissue breakdown. While ice packs can work too, the immersion itself puts pressure on your legs similar to swimming. This pressure helps regulate blood flow, which tends to pool to your legs after a run. The pressure also makes your heart pump more blood and flush out toxins.
A massage after a workout will make you feel as good as new. Athletes and experts swear that it reduces inflammation and muscle tightness. This is because it lessens the production of cytokines, which is responsible for inflammation. Massages also increase mitochondria production, which increase cell reproduction and glucose conversion to energy. You can opt for a deep-tissue massage to dig deep into your muscles, but there’s also Swedish massage, which is lighter and less vigorous.
One thing that needs replenishing after a workout is your magnesium level. This can easily be done by soaking yourself in bath salts. Epsom salt is a naturally occurring mineral that can be easily absorbed by the body. Bathing in a warm salt bath for around 20 minutes can fix magnesium deficiency, which can improve blood flow and lessen muscle inflammation. On top of that, it also flushes out toxins and helps muscles relax.
If all other options aren’t possible, there’s always the classic salonpas. It’s a temporary fix for any muscles soreness, stiffness, and aching. Just stick it to any part of your body where it hurts, and its anti-inflammatory properties have a cooling effect that distracts you from pain. Though, it’s only made for minor and shallow aches so if you feel that your soreness runs deeper, it’s better to use other methods.