How can I recover quickly if my run is interrupted?

In fact, everything is about perseverance, only when we persevere in doing a thing, we can benefit from it, running is such a thing, insist on running, change your life!

However, many people also have this kind of distress, sometimes life is not satisfactory, we have a lot of work to do, and sometimes our running plan is disrupted by these tasks, so that we can't keep moving!

When we're free, we want to get back to the track and let running transform our bodies and minds! At this time, we should pay attention, if we don't run for a long time, and then go for a sudden run, we should pay attention to some problems, otherwise it is easy to get injured!

So, how do we recover from a run? You must know the problem here, today I will give you a few tricks, so that you can recreate the style of the past!

How do I get back to running from scratch?

1.Don't rush, start slowly.

If we don't exercise for a long time, the toughness of our ligaments and muscles will decrease! So the first thing we have to do is to fully stretch our ligaments, our muscles, and joints so that they can readjust to running!

When we are just starting to resume running, we should stretch and warm up fully and run slowly to allow the body to have a gradual adaptation process!

2.Relaxation after a run is important.

Since we haven't run for a long time, our legs must be very sore the day after we finish running, so we must relax fully after running to minimize this soreness!

In the disc, we should not stop running immediately in the future, but walk slowly on the playground a few laps, so as to relieve muscle tension, promote blood flow in the body and speed up the discharge of lactic acid!

3.Get enough sleep.

If we don't exercise for a long time, our body must be very weak, and if we suddenly exercise, our body may not be able to adapt for a while, resulting in our symptoms of weakness and weakness!

So we must ensure adequate sleep and let our bodies get enough rest! In this way, it can help the body recover very well, so that we can be alive and vigorous the next day, and our mental strength can be well replenished!

4.Train your muscles.

Not exercising for a long time will lead to a decrease in muscle strength, so we should go both ways and exercise our muscles while running, so that we can quickly improve muscle strength!

In fact, muscle strength is very important for our body, it can protect our body from sports injuries, and it can also help us get into the state of running faster!

If the running is interrupted, then when we start running again, we must do warm-up exercises, and we must also practice gradually, and do not rush.

If the run is interrupted, then the run will continue to be doubled. This approach can be connected, and naturally there will not be too many problems, which is particularly normal.

As long as the running interruption period is not very long, it will not have any effect, as long as you continue to run according to the previous running plan, and the body can return to its previous state in a few days.

The following 3 points: 1. After running, don't stop and rest immediately, but do a long time, such as jogging. Gradually stop exercising, it takes about 10-20 minutes to release the lactic acid produced by exercise.

2. Be sure to stretch your whole body after running. Static stretching is used, focusing on several large muscle groups: thighs (front, back, inside, outside), calves (front, back), buttocks (front and back), trunk (upper back, lower back, chest, abdomen), shoulders, neck, each stretch is best maintained for 20-30 seconds, at least 2 cycles.

Static stretching and stretching of the muscles can accelerate the relaxation of the muscles, and there are caves to help the recovery of spasmodic muscles.

3. Post-running massage is one of the most effective ways to eliminate fatigue. It can be done 20 minutes after the end of the exercise or before bedtime on the night of the exercise.

** After more focus on rest and recovery.

One of the major prerequisites of scientific training is to know how to rest and recover. I believe many people understand that excess recovery is the key to improving capabilities. If you run every day after tomorrow, and your body is in a certain load for a long time, or even a state of constant deficit, I believe that this must not be scientific training, and you will not be able to achieve a good recovery.

It is recommended that you start with running 1-2 times a week, then slowly increase to 2-3 times, or even 3-5 times to return to Qishi, and finally adjust all jogging to LSD once on the weekend, and then add an intensity training in the middle of the week, step by step.

Rest and recovery must be the most critical part of scientific training, not resting well, not taking the initiative to recover, are a wrong way of training.

** Adjust psychological expectations after that.

Don't worry too much about the loss of your aerobic capacity, which will bring too many adverse effects to yourself. None of us are professional athletes, nor are we people who live on prize money from running races, and even if the short-term decline in ability does not have a big impact on us. Don't be kidnapped by the estimated data on the watch, adjust your psychological expectations, instead of sighing every day, not being able to break three will not affect your eating work, and you will not stop running because of this.

** After adjusting the focus of life.

Running alone can't solve the problem of not being able to run fast or running shortly. **After that, it is very important to adjust the previous training ratio, do not indulge in the amount of running or brushing distance, but allocate some time for strength training, and even swimming, playing ball, and pedaling a bicycle are good. Running isn't everything, and cross-training is sometimes one of the factors that make progress.

** After the same good protection.

In addition to not wearing a mask when running, you should wear a mask in places where you should wear it, whether it is because of short-term immunity or not. Don't take it lightly because of yourself, repeated infection is not an isolated case, out of a responsible attitude for yourself and others, or continue to do a good job of protection, develop good hygiene habits, so as not to be re-infected, and enter the next cycle and regret.

All in all, no matter whether you are Yang Guo or Yang Kang, as long as you take it step by step, maintain good habits, and do not rush for quick success, it is not a fantasy to fully recover your exercise ability and leak limbs over time. The ultimate goal of our running is not to represent our country in the Olympics and win a gold medal, but to be healthy, healthy, healthy.

Gradually slow down to slow walking, do relaxation activities, and take a hot shower after sweating.

When the epidemic is under control and everyone can gradually return to their original normal life, people who love running can't wait to resume running, and find that the pace that used to feel very easy is now difficult to achieve, even if the pace is reached, the heart rate is much higher than before, the exercise level drops sharply, and the mood is very depressed and disappointed, how can they return to the original level?

So we need to have a recovery period of 1-3 months, maybe everyone's physical fitness base is different, and the level of maintaining the state during the epidemic is also different, so the recovery period will be shorter for some people, and up to 3 months for others, which is normal.

For runners, two things must be done during this 1-3 month recovery period to get back to the original level: jogging and strength training.

1. Jog. 2. Core stability and hip and leg strength training.

Many people only pay attention to the recovery and improvement of aerobic endurance, ignoring the core stability and gluteal muscle training, which is a very bad habit, running not only requires you to have strong aerobic endurance, but also requires you to have strong core stability, which can reduce your risk of injury and unnecessary physical exertion, strong hip and leg strength, so that you can maintain enough time during high-intensity running, instead of only running 3-5 kilometers and then feel powerless to continue.

Therefore, while jogging recovery, we can improve our core stability and enhance our gluteal and leg strength through strength training 1-3 times a week, and try to do strength training on the second day of running.

Set a time, set a goal, and persevere every day to achieve this goal. Don't recover too hard at first, whether it's the time or distance of running, take your time and recover slowly, otherwise it will backfire.

The best thing to do is to gradually increase the length and frequency of your runs so that you can get back to your original level as quickly as possible. If you do it overnight, it is easy to get injured in the body, and the gains outweigh the losses.

Start running a portion of the original distance to allow your body to slowly regain your previous memories, then slowly increase the distance you run, and finally return to your original level.

Train every day, and train more the day after than the day before, and train every day to push your limits.

First of all you should run the previous 20% on the first day, then increase by 10% every day.