Your Workout’s Not Over When the Run is Done
By: Val Zeps
Far too many runners stop abruptly when they finish their run, especially after long grueling ones, and even more so when they run in groups. Seems all too often the end of the run is a time to grab a quick shower and get to work, or to stand around and socialize. But in reality, it should be a time to start your recovery and get yourself ready for the next workout, so this is precisely the wrong time to quit.
The first 15-30 minutes after exercise is the optimum time for re-hydrating your body and replenishing those glycogen-depleted muscles. And whether you notice it or not, your muscles have been damaged (micro-tears), are likely cramping (either wholesale and/or at the microscopic level), and need you to bring them to a quiescent state. Ignoring them, will delay recovery and may lead to chronic problems. Furthermore, if you already have problem points, this is precisely the time to work on those niggles. Find more details in the below links. Hopefully, they will help you develop a post-run routine that works for you:The harder the workout, the more important it is to have a post-run regimen: hydrate, replenish, light stretch, chill (if you can stand it), and massage. The post-run routine should be thought of as the first steps of your next workout.