Running is a great way to keep the body fit and healthy. Whether you run in the park or on the sidewalk, running has many benefits for your health.
If you run even for 20 to 30 minutes daily, it not only improves your heart health but also keeps your entire body active and energetic. This is especially beneficial for those people who work sitting at one place all day and are unable to find time to go to the gym. A brisk walk or running in the morning can be a great option for them.
However, making some mistakes after running can make your hard work go waste and harm your health. Especially if you run for a long time, it is important to be cautious about the mistakes you make after running. Let us know, what things should be avoided after running and how recovery can be done properly.
1. Avoid sitting or lying down immediately after running
Fatigue is natural after running for a long time, and many people want to immediately sit or lie down and rest. However, this habit may prove to be wrong. Resting immediately after running can cause sudden changes in blood circulation and heart rate in the body, which can cause dizziness or nervousness.
Running is a high intensity workout, and it takes time for the body to return to normal after it. Therefore, instead of suddenly sitting or lying down, you should walk slowly or do light stretching, so that the body can cool down properly.
2. Keep the body hydrated
After running, the body needs both energy and hydration. During running, the body sweats, which can lead to dehydration in the body. Therefore, drink adequate amount of water before and after running. This helps in keeping the body hydrated and muscle cramps can be avoided. You can also consume beverages containing electrolytes, which help maintain the amount of sodium and potassium in your body.
3. Take care of diet and nutrition
Taking proper nutrition is very important for recovery after running. After running, the body needs energy, so your diet should include foods rich in carbohydrates and proteins. Carbohydrates help restore your energy, while proteins aid muscle recovery and growth. For this you can consume protein shake, oats, nuts, fruits, and other healthy snacks.
4. Get enough sleep and rest
If you are doing high intensity workouts regularly, then special care should be taken about sleep and rest. The body needs rest so that it can recover properly. Good sleep helps repair your muscles and makes you feel refreshed and energetic for the next day. Therefore, take 7-8 hours of sleep daily.
5. Avoid overtraining
Running daily can be good for your health, but overtraining should be avoided. Running too much continuously can put unnecessary stress on the body and can lead to injury. Therefore, keep your workout balanced and take a rest day of one or two days a week.
Running is a great exercise, but after that it is equally important to handle the body properly. By keeping these simple but important things in mind, you can take full advantage of the benefits of running and improve your health.
