Lifestyle

Running recovery: tips for avoiding injury

According to a study commissioned by Blackmores, one-third of Australians focus only on post-exercise rest and recovery, and one in ten never.

Andrew Hoare, a sports physiotherapist and director of Physio Train, is not surprised by the findings.

“Recovery is the easiest factor to exclude from your fitness routine because it’s only available for a limited amount of time, because the benefits of a good recovery aren’t always immediately noticeable,” he says. “The health benefits of exercise come from consistency, and getting a good recovery is the best way to continue training while reducing the risk of pain and injury.”

Runner and fitness coach Daniel Bazazy says he takes a broad approach to recovery.

“My running volume fluctuates a lot and depends on several factors, such as the amount of other workouts and how the body feels in relation to the menstrual cycle.

“I go for a couple of runs for a few weeks and take part in a couple of strength sessions, but some weeks don’t even do it. Recovery activities take these changes into account.”

According to Bazazy, her recovery session combines mobility and foam roller exercises, daily meditation and swimming in the ocean, and a weekly sauna. She also takes magnesium supplements to ensure adequate sleep- “at least 7 hours each night.”

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Hoare says runners need to pay more attention to recovery if the activity they perform is new or unfamiliar, such as the first interval session. If you increase your running distance, speed, or intensity, or if you return to activity after a break, recovery should be a priority.

Hoare adds that the recovery is very personal. “The type of recovery that works well for one runner may not have the same effect on others. Try different recovery tactics to see which one is best for you to include in your training routine. It is recommended.”

While some expensive recovery therapies are available, such as cryotherapy and hyperbaric oxygen therapy, Hoare tries some of the following simple and affordable forms of recovery to help improve health and performance. Is recommended.

sleep: Your body does a lot of great work while you sleep, and you need to get it as much as you can. Sleep replenishes, repairs, and regenerates tissue damaged during the day’s workouts, building muscle and bones and preparing for the next workout session.

Hydration: Water plays an important role in the recovery process-from helping digest important nutrients, washing away toxins and regulating body temperature, to repairing muscles damaged during exercise.

Active recovery: When you train hard, your body burns fuel and produces waste products such as lactic acid. Intense exercise and aggressive recovery, such as walking or riding a gentle bike, can help remove these products and minimize the damage that can be done to your muscles.

Compression shorts or tights: These garments have been shown to have the advantage of improving recovery, reducing muscle fatigue and being easy to wear.

Ice bath or cold water immersion: Ice baths can relieve pain and can help relieve muscle inflammation that may appear after hard training. This is especially valuable when the sport is associated with fatigue as well as soft tissue trauma from collisions such as AFL football.

Sports massage: Studies have shown that massage is one of the most effective ways to reduce delayed onset muscle soreness and malaise.

Fascia: If you can’t get a massage, fascia training is a great option to relieve tension and tension in your leg muscles.

stretch: The benefits of stretching depend on the intensity and type of exercise. Many athletes swear it, but there isn’t much research to support it. However, most runners will benefit from some gentle stretches, such as hip flexors, hamstrings, and calf stretches, after running and before taking a shower.

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The height above the finish line encourages the enthusiastic Laura Hill to run every week. Whether you’re a beginner or a seasoned athlete in the running scene, Laura brings readers across Australia the latest running trends and gear. With day laborers and busy toddlers in the corporate world, Laura only likes to strap runners, hit the pavement to sharpen her mind and challenge her body.

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