gym | siłownia, running | bieganie, sport & fitness

Recovery tricks&tips

Ok, so you woke up early, hit to the gym and killed your workout. Either you just finished your post-work 7 miles run or cycled 20 miles.
Great job!
But a few hours later after settling in at work, it hits you… overall body tiredness, tight legs, the arms that feel like spaghetti.
Or you hit your sofa/bed after the evening workout and do absolutely NOTHING except for snacking.
Then, the following morning you are not able to stand up from your bed.
Does it sound like story of your life?
Well, the workout is one thing but post-workout recovery habits are essential and (believe me) make such a difference for your body. Iit will be grateful to you for taking care a little bit more.

To avoid muscle fatigue and keep your body fresh and ready for another training add these following tricks&tips to your everyday routine:

1) Foam rolling!
One of the best treatment you can serve yourself.
Foam rolling is a sort of mini-massage where you roll parts of your body over a foam cylinder to relieve soreness and tightness.
It can be slightly painful but it is a good pain. However be careful while you use it! More helpful information and directions how to use it you can see in this post.

2) Espom salt
It has been used for hundreds of years to ease all kinds of aches and pains. A simple soak in the tub helps you and your body feel better. You can find it in most drugstores and it costs really little!
Dissolve it in warm water and take a bath for 10-15 minutes. In water, Epsom salt breaks down into magnesium and sulfate that can help relax muscles and loosen stiff joints.

3) Streeech and do yoga
We all know we should stretch more after working out. Sometimes we skip it as we find it as a boring liability or we are in the rush after our workout. (It happens to me very often!) However stretching routine is very helpful for keeping your muscles relaxed and helping them to rebuild after exercises.
I am not the most flexible person either. It is my weak point so I  have just recently started my 8 weeks challenge. I will practice yoga 3 times per week for 2 months at @yogatothepeople. Do you wanna join? 🙂

4) Compression Socks
Some people slip on a pair of compression socks after an especially tough run, or after it’s been a while since hitting the trail, to help with calf soreness.
I use CEP socks for long runs and races. Also, they are my must-have item in my hand-luggage on the long-haul flight! They improve circulation in legs so I do not have swollen calfs after long hours of sitting on plane.

5) Drink water!
Bottle of water should become your friend. We should hydrate ourselves to keep the body acidity low. It is important to choose the water with minerals that we loose every day. After heavy workout I would recommend to make your own electrolyte drink (these in stores are full of preservatives  and artificial substances). Simply mix water with juice from one freshly-squeezed lemon, add pinch of himalayan salt and 1 tablespoon of honey. It replenishes your body and lost minerals.

6) Sleep well!
This is crucial factor for ANY recovery. Probably the most important thing you can do! Do not waste your time (if not necessary) before going to bed in front of computer or TV. Instead, go to sleep and wake up fresh the following morning. You would be more energetic, awake and ready for new day.

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