Tips for recovery after training
Recovery is the key to the success of our performance. This is the phase during which our body will recover from its efforts and eventually heal certain wounds or alleviate possible pain.
This phase is absolutely essential to feel fit again and to achieve good performance during your next training session. And the sooner your body recovers, the sooner you can start training again. A body that is given enough recovery time will be less prone to injury and more likely to work hard because it is after training that your body will develop its performance.
It is important to understand that your body will get tired during the effort. Your bones, ligaments, muscles and tendons are under considerable stress and your energy reserves are depleted, which will first of all lead to a decrease in performance. But once the training is over, your body will start to restructure: “by giving it the necessary time, your body will use this recovery phase to develop its physical capacities and restore new quality resources. If your body does not have enough time for this process and therefore cannot recover completely before your next workout, your performance may stagnate or even decrease. ” explains Sascha Wingenfeld, our expert in running.
THERE ARE TWO WAYS TO RECOVER
Recovery passive : this is about resting your body based solely on your ability to recover and hoping that you will be able to regenerate yourself as quickly as possible.
Recovery active : it includes all actions (stretching, massages…) aimed at helping the body to recover more quickly and effectively. “In this way, you can resume training faster and increase its intensity, which will lead to an increase in your performance.
THE MOST EFFECTIVE RECOVERY METHODS ARE AS FOLLOWS
1. THE CALMING PHASE
Always end a training session with a “calm down” phase. Over the last 10 minutes, gradually reduce the intensity of your run to reach a recovery rate. By doing this, your metabolism and cardiovascular system will slowly return to normal functioning. It will also allow you to limit muscle acidity and some accumulations. This decrease in intensity will accelerate the transition to the recovery phase and prevent the body from re-mobilizing too quickly.
2. THE EXPANSIONS
Do a short stretching session after each workout to reduce the first muscle tensions and prepare your muscles for new performances. These stretches will soften your muscles but will also have a relaxing effect on body and mind during the calming phase.
3. COLD/HOT SHOWERS (KNEIPP METHOD)
After a training session, you will have to shower anyway. So take the opportunity to do something good for your muscles: shower for 30 to 40 seconds, alternating very cold and hot water. Repeat this process about 5 to 8 times. Cold water will relieve muscle aches and pains that lead to aches and pains, while warm water stimulates blood circulation and relaxes your tendons and muscles.
4. THE ICE BATH
A particularly intense running session can cause muscle microtrauma. An ice bath will reduce the blood supply to the muscles and thus reduce inflammation or stop the internal bleeding of these injuries. After an ice bath, the blood circulation of the muscles is considerably stimulated, which will also help the body to get rid of metabolic waste and other toxins. Simply fill your bathtub with water at about 8°C and immerse your legs completely. Stay in this ice-cold water for about 5 minutes and then let your body warm up on its own.
5. ACTIVE RELAXATION TRAINING
There is a direct link between body and mind. Our thoughts have the power to control certain reactions in our body. This natural law is the foundation of all forms of active relaxation, including autogenous training, progressive muscle relaxation, meditation, yoga and much more. A 10-minute relaxation program is sufficient to reduce tension and lactate concentration in the muscles. It is up to you to test these different methods and find the one that does you the most good.
6. THE SAUNA