Runners have goals that they look forward to achieving but have wonder also what are the top 10 recovery rules ?

The goals range from improving their speed, enhancing endurance, or just keeping fit. As a result, they must train hard until they achieve their goal. But the time they spend doing other things apart from running counts. It determines whether they achieve their goal or not. Besides, it helps the body to recover and adapt. Engaging in other activities helps to eliminate possible breakdown which may hinder success.

Rules that could help the body recover after running range from cold therapy to stimulating the muscles to having enough sleep. They must also engage in social activities,refuel their bodies and help the brains relax. Also, we have an array of gears and techniques that include yoga, which can come in handy.

But not everything you do will be of help in your recovery journey. Also, you may need some equipment to help you achieve the best from running. The first thing you need to do is to master the rules and apply them consistently. You may learn from fellow athletes or veterans who have been in this field for some time.  Here are the ten rules that you must adhere to as an athlete to help you achieve your goal.

Rule #1: Cold therapy and massage

After running, you need to release the adhesion between tissues. This is an important thing that will help to increase the range of motion and realigning the muscles. Besides, it helps to prevent injuries that may afflict the soft tissues.  Massaging will enable the muscles to recover and help to reduce the ache. To get the best results, make use of ice packs and baths to reduce the pain. It reduces swelling that constricts the blood vessel and prevents muscle inflammation.

Rule #2: Not recommended to run the next day, after 16 K over previous sessions

If you are a beginner or if you push hard distance and effort wised on your run, it is highly recommended to have some rest the next day. The rule of thumb is that you must take a day off for every 16 kilometer (10 miles) of running. If you run 10 K on Monday, 6K on Tuesday, then rest on Wednesday. However, some people would recommend short runs after a major running to help improve blood circulation and promote mobility. Although those could help, in the long term it is not recommended and your body (regardless of your level and workout intensity) need proper recovery.

Rule #3. Stimulate the muscles

You may stimulate the muscles passively to reduce inflammation and enhance the circulation of blood.  You can user electrical muscle stimulators to help increase blood flow. Also apply the stimulator on weak muscles and fatigued parts of the body.

Rule #4: Massage your feet with a tennis ball

I have done that for many years. When you brush your teeth’s in the morning just roll over a tennis ball. It helps to reduce plantar fasciitis pain and make you feel better overtime, although the sensation can be painful. Try out, either in the morning or evening. 5 minutes for both feet are enough…but you must do it regularly and it takes bit time to feel the difference.

Rule #5: Engage in social activities

Engaging in non-running activities such as social interaction reduces the production of cortisol-a stress hormone that inhibits recovery. Meet friends in the evening and discuss issues over a meal or a drink.

Rule #6: Do few push up and abdo at the end of a run

You may choose to cross-train (i.e. weight lifting, push ups, etc…) to increase blood circulation and to prevent the muscles from becoming stiff.  At the end of a run, take 5 minutes break (don’t wait too long otherwise your body will get cold) and do: 2 series of 20 push up and 20 abdos with 20 seconds rest in between. Of course, feel free to do more if you feel like it

Rule #7: Yoga and Stretching

Stretching after running lowers the chances of hamstring, while yoga eases anxiety, reduces back pain, and lowers heart rate. So after running, spend at least 10 minutes stretching to help the body recover.

Rule #8: Get a minimum of 6 hours sleep

The body moves into the self-repair mode when one is asleep. It repairs minor tissues and helps to release hormones that build muscles. Ensure to have a minimum of 6 hours of sleep every day. 

Rule #9: Refuel & Repair muscles

You burn between 600 and 1000 calories every hour you run. So you need to eat plenty of food to refuel. You may not have the appetite alright, but it is recommended that you listen to the craving and eat enough plenty of energy giving foods to refuel. Depending on your run and objective, post run food varies. Check those 15 best recipes.

Rule #10: Turn your brain off

Even though it is important to listen to your body, you need to turn off your brain after running. Even if you have had a good race, switch the mind off and relax. It prepares the body to embark on repairing the muscles when you go to bed.

Of course, there are many other things you will need to do to help the body recover. But having enough sleep, eating the right types of food, and massage will help it heal faster. Also, do not forget to engage in relaxation activities.

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