U.S. Army veteran Jason Borba is the head of MMA at an elite training facility in Los Angeles, California. A combat sports and fitness enthusiast, Jason Borba enjoys surfing and running in California.
A good run is only complete if it is succeeded by a good recovery. Runners who do not prioritize recovery experience sore muscles and risk developing injuries.
Your recovery should begin right after a run. To cool down, walk for some time, allowing your body to slowly adjust to rest status. This helps it redistribute blood flow and flush out waste, and also reduces soreness. If you stop running and immediately rest on the couch, you lose out on these benefits. After your walk, stretch your lower body muscles thoroughly to help remove the lactic acid that has built up. Only then should you sit down.
To better relax, change out of your sweat-covered clothes. This keeps your muscles warm, maintains good blood flow, and improves the absorption of nutrients by the muscles. Speaking of nutrients, have a healthy meal about 30 minutes after your run. A good meal is rich in carbohydrates, protein, vitamins, and minerals. Accompany this with water for rehydration. If you ran for a long time, say one hour, have a good post-run drink like a protein shake or sports drink to shore up your glycogen levels.
If you still feel tight afterward, take a warm bath or do a leg drain. For the latter, lie on your back next to a wall with your legs extended vertically against the wall, perpendicular to your core. Hold this position for three minutes. This exercise drains your legs so that fresh blood flows into them when you stand up. You can also get a massage to relieve muscle tension and soreness.
About Jason Borba 