If you go out for a run and then feel a horrible heaviness in your legs, we have to tell you that you’re not doing something right. Here are some rules to put an end to that annoying feeling.
Sore, heavy legs, stiff calves and thighs. These are probably some of the most annoying and unpleasant sensations you can have after finishing a workout, whether running or in the gym. Why does this happen to us? Is it normal? No, it is not normal: if our body responds like this to exercise, it is because we are not doing something right.
Incorrect nutrition, poor hydration, poorly perfected running technique, constant impacts or even circulation problems can have a decisive influence on the recovery process. Our muscles only respond to our habits. That’s why today we’re proposing some basic rules to follow before and after training to minimize damage and reduce the strain on your lower body.
1. Hydration is key
A poorly hydrated muscle is a more fatigued muscle. It is best to drink about two glasses of water before going out to run or small sips during training. This will prevent the muscles from overexerting themselves with the consequent fatigue and subsequent load.
2. Warm up before running
Warming up before running is the best way for the body to adapt to intense training. Ideally, start with a little light running, some light stretching and finish with some squats, lunges and joint warm-ups. This will not only prevent injury, but also premature fatigue.
3. Avoid hard surfaces and downhill slopes
We must also take into account external conditions. Running for a long time on a hard surface is very conducive to our legs becoming loaded. Running on asphalt puts a lot of stress on muscles and joints, as does not wearing the right shoes. So the best solution is to alternate surfaces: dirt, grass and tartan. Similarly, downhill slopes are the great enemies of the muscles. To minimize their effects, it is recommended that we control the descent, and not the other way around. Your quadriceps will thank you for it.
4. Shorten your stride
It seems a strange advice, but the wider our stride, the stronger the impacts that our muscles will suffer, and the greater the force it will have to withstand. So if we do the equation in reverse, the shorter the stride, the less punished muscles.
5. Stretch and rest
We know it’s hard, we know it doesn’t always feel like it, but post-workout stretching is fundamental to the task at hand. The worst thing we can do is to stop cold turkey and go about our business. A little gentle jogging and some stretching of the area we have worked will help recovery. In addition, the body needs to recover properly from the effort so it is best to avoid linking large efforts with others of equal intensity. Rest should always be proportional to the exercise being performed.
6. Contrast baths and legs up
To improve blood circulation, there is nothing better than hot-cold contrast baths. It is not necessary to have any latest generation device, or get into the bathtub, since they can be done in the shower quietly.to promote venous return, it is best to sleep with the legs slightly elevated above the position of the rest of the body. To promote venous return, it is best to sleep with the legs slightly elevated above the rest of the body, and to use a cushion under our feet will be enough to recover the musculature before and better.