After finishing up on a strenuous run, it’s important that you take some time to decompress and recalibrate. Importantly, this will help you to retain a clean bill of both physical and mental health over a sustained period of time.
Unwinding after running isn’t always a straightforward endeavor. If you’re to achieve this crucial feat in a highly effective fashion, it’s recommended that you heed the advice laid out below.
Look after your body
During the period immediately following your run, it’s recommended that you take some time to look after your body. The sooner you perform this all-important task, the quicker you will recover and, in turn, the easier you will find it to unwind.
How you wind down after your run is just as important as the manner in which you warm up beforehand. Here are six recovery practices that will help you to look after your body in the most effective way possible:
- Eat post-run snack combinations that are full of complex carbohydrates and protein:
— Plain bagels with almond butter
— Non-fat yogurt with wholegrain cereal and fresh berries
— Protein bars that contain a 3:1 ratio of carbohydrates to protein
— Wholegrain crackers and a few slices of cheese
- Stretch your legs while your muscles are still warm
- Walk for a short period after you run
- Take an ice bath
- Get a massage
- Try foam rolling
Detach from the world around you
Whenever you run for an extended period of time, you will release a number of endorphins within your brain. For the most part, these chemicals will boost your mood and make you feel good about yourself. They will also, however, make you feel more alert and attuned to your surroundings, which is not good news when you’re trying to rest, decompress, or sleep.
In order to truly unwind after your run, you need to find a way to calm yourmind. Detaching yourself from the world around you is one way to achieve this all-important feat. This will help you to refocus and recalibrate your thought process, which in turn will help you to return to an even keel during your downtime period.
When attempting to detach from your surroundings, it’s highly recommended that you pick up a distracting pastime. By immersing yourself in an activity that demands your full and undivided attention, you will be less likely to concern yourself with what is happening around you. Ultimately, this will be sure to provide your mind with a sufficient amount of respite.
The hobby that you choose to embrace in this instance is completely up to you. It could, for example, entail you playing blackjack, baccarat, or roulette via Cafe Casino games. When you access a reputable online platform, you will be afforded the opportunity to take part in a whole host of engaging activities alongside casino table games. By allowing yourself to become immersed in this entertaining casino action, you will be sure to forget all about your aches, pains, and stresses.
Embrace meditation
Meditation is another great way to detach yourself from the world around you. By embracing this life-enriching habit, you will be sure to reap a whole host of both physical and mental health benefits, all of which will aid you in your attempt to unwind after running.
For one, meditation will provide you with the platform you need to maintain a healthy cognitive balance in your life, which in turn will help you to remain calm and focused during your post-run downtime periods. What’s more, meditating on a regular basis will also lower your blood pressure and ultimately help you to recover from your runs in a much more effective fashion.
If you’ve never meditated before, you may struggle to get to grips with this exercise when you first embrace it. As a beginner in the field of meditation, it’s recommended that you:
- Find yourself a safe space where you aren’t going to be distracted or disturbed
- Sit or lie down in a comfortable position
- Close your eyes or consider investing in a cooling eye mask
- Don’t think too much about your breathing; simply relax and aim to breathe naturally
- Focus on the way in which your body moves whenever you take a breath
- Once you find a rhythm with your breathing, aim to inhale for four seconds, hold your breath for eight seconds, and exhale for seven seconds
- Repeat this breathing exercise 5-10 times (or until you feel relaxed) before slowly opening your eyes on the last exhale
