Lay down on the sofa in your sports clothes after a run? Better not! These 9 mistakes will reduce your training success!
The pig dog is overcome. The running shoes are laced up. You've outdone yourself again today. Now you reward yourself properly. Take off your shoes and laze around!
But the wrong behavior after running can significantly reduce your training success.
It doesn't matter if you venture outdoors or do your laps on the treadmill.
Table of contents
After running you do not do cool down exercises
When we jog, our body works at full speed. The pulse goes fast, the muscles are tense. After the running session you should Gently normalize. If you stop abruptly, you risk injury. The muscle soreness is also more pronounced.
Run the last meters better slow off. Walk a few more steps. Bounce your feet and swing your arms along.
This allows your heartbeat to come down slowly. Cool down exercises help you not to let your muscles harden so quickly. Breathe deeply in and out, this normalizes the pulse.
Here's what to look for when you start exercising!
You do not stretch your muscles
After running you put your feet up directly? Permanent tense muscles are more prone to injury. Your training success is also diminished. If you never loosen your muscles, you lose running speed.
So you should definitely do 2-3 stretching exercises. This helps your muscles to regeneries. Stretching is the first step to recovery. Your body relaxes and gets fit again faster.
You can find out what regular stretching exercises do here: 7 incredible things daily stretches do to you.
You keep your training clothes on
After running, do you keep your gym clothes on for a while? You does not sweat anyway that much?
And when you wear your tights, you feel pretty sexy? In any case, you need to get out of your workout clothes!
Whether you go straight to the shower or not.
Put on fresh clothes, socks and shoes. This will keep your muscles warm. For your Blood circulation this is particularly important. Because so can Fresh oxygen into your cells. This supports regeneration after running.
Can you really lose weight with jogging?
You skip the shower
Let's just between us: not everyone smells strong after running. Because, only old sweat smells. So why not shower in the evening? It fits much better into your daily routine anyway.
Even if you still sniff like a mountain meadow: off to the shower! Sweat is the best basis for Bacteria. This irritates the skin and can even lead to pimples. Also avoid wearing makeup while jogging. This clogs the pores even more.
After running you do not eat
During training, your body needs a particularly large amount of nutrients. Afterwards, the glycogen stores are empty. To new energy you should eat a snack after your run.
The best time is within 20 to 30 minutes after jogging. During this time, your body is particularly receptive. Ideal is a combination of Protein and Vitamins. Go for yogurt and fruit. Or treat yourself to some whole-grain bread with cottage cheese.
Learning to jog made easy: The great guide for beginners!
You eat too much after running
Those who do a lot of sports may also reward! But please, not with pizza, chocolate or burgers. Otherwise you will take in more calories than you burned.
If you walk for 30 minutes, you burn about 300 calories. That's not as much as you might have expected. Therefore rather reach for light snacks or meals. Your body will thank you.
You overestimate yourself
You were only slow on the road today? Or have you only run a short distance? Then you can continue right away! Your leg hurts a little? Doesn't matter!
Stop! Not at all. Treat your body with respect. Pay attention to sufficient regeneration time between runs. If you overdo it with your training, you'll get injured quickly. Also, you are not as powerful.
What injuries can occur, how you can prevent them, you will learn here: 7 running injuries and how to avoid them.
After running you do strenuous work
How convenient! You're so active right now. The garden urgently needs to be dug up. And while you're at it, you might as well fix the gutters. Oh dear, your poor muscles! After running, they are tired. Also you may be a little dehydrated.
Give your body a break. If you put too much strain on your muscles, you risk injury. Get your strength back first. Work will be waiting for you ;)
This is why strength training is so enormously important for runners
Regeneration comes too short
Your body recovers best when it sleeps. Not only your Regenerate muscles then. Without you noticing it, all information is stored. Movement sequences are also anchored.
Make sure you get enough sleep. Allow your body 7 hours per night. This allows it to repair, tinker and learn in peace. By the way, you sleep most restfully without technology. Smartphone, light sources or electronic devices should be banned.
Our conclusion
After the workout, regeneration begins. One of the most important phases in sports. Give your body enough attention and rest. This way you will get maximum training success!
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