How to relax your muscles after running
Running is an efficient aerobic exercise, but muscle tightness and soreness after running are common problems. Scientific relaxation can not only relieve fatigue, but also improve sports performance. The following is a post-run relaxation guide compiled based on hot topics on the Internet in the past 10 days, including structured data and practical tips.
1. Top 5 popular post-run relaxation methods (search data in the past 10 days)
| Ranking | method | Search volume increase | Applicable parts |
|---|---|---|---|
| 1 | fascia gun relaxation | +42% | thigh/calf |
| 2 | dynamic stretching | +35% | Whole body muscle groups |
| 3 | cold bath | +28% | Lower limb circulation |
| 4 | yoga roller | +25% | back/hips |
| 5 | Nutritional supplements | +18% | muscle repair |
2. Phased relaxation plan
1. Instant relaxation (0-15 minutes after running)
•Walk slowly for 5 minutes: Gradually reduce heart rate to avoid blood pooling
•dynamic stretching: High leg raises, side lunges and other movements activate muscle elasticity
•Hydrate: Replenish 100ml electrolyte water every 1 km of running
2. Deep recovery (within 1 hour after running)
| Tools | Length of use | Things to note |
|---|---|---|
| foam roller | 2 minutes per part | Avoid joints and spine |
| fascia gun | Single point<30 seconds | Adjust to low to medium range |
| Hot and cold compress | Apply cold compress for 15 minutes | Spacer towels to prevent frostbite |
3. Key data on nutritional supplements
According to the latest research in sports nutrition, 30 minutes after running is the window period for supplementation:
| Nutrients | Recommended amount | food source |
|---|---|---|
| protein | 0.3g/kg body weight | Chicken Breast/Protein Powder |
| carbohydrates | 0.8g/kg body weight | Banana/whole wheat bread |
| Antioxidants | Vitamin C 200mg | Blueberry/Kiwi |
4. Reminder of common misunderstandings
•Error:Sit down and rest immediately after running →Correct:engage in low-intensity activities
•Error:Overstretching the painful area →Correct:Use static holding method
•Error:Neglecting sleep recovery →Correct:Guarantee 7 hours of quality sleep
5. New trends in technological relaxation
Recent evaluation data of popular recovery equipment shows:
-Smart compression leg sleeves(Recovery efficiency increased by 23%)
-Infrared physiotherapy device(Deep heating effect is significant)
-Exercise recovery APP(Personalized plan generation)
Scientific relaxation is an important part of running training. Only by choosing the appropriate method based on your own situation can you continue to enjoy running. It is recommended to arrange a professional sports massage once a week to systematically maintain muscle condition.
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