You need to write positive recovery training into your heart now.
And positive recovery can be any type of exercise.
What is positive recovery? Recovery is divided into negative recovery and positive recovery.
“Your body needs a lot of time to recover – not only muscles, but also cartilage, tendons, ligaments and immune system.” And mental health benefits.
If you’ve just finished a long game, a positive recovery can play a big role.
Why is active recovery so beneficial? They are based on your running health and won’t make your body nervous.
If repeated high-intensity training is carried out all the time, the micro tear in the muscle is difficult to recover, and overtraining can lead to fatigue, disease and injury.
Spend one to two minutes on each muscle, but spend more time where the muscles are tight.
If not, use your breath as a reference.
◆ walk quickly → swing your arms, keep a good pace to improve your heart rate, maintain a strong posture, open your chest backward and downward with your shoulders, exert force on the core part, and slightly close your pelvis to the lower abdomen to prevent excessive bending of your lower back.
They apply to all runners, from runners who run 2-3 times a week without race goals to runners who train for extreme marathons.
If you are doing more intensive training (one, five to six days).
In the interval of running, improve your performance by helping muscle repair, and finally make you a stronger runner.
The ultimate goal is to recover.” ◆ gym equipment → elliptical machine, stationary bicycle and rowing machine all help to deliver blood to muscles.
We all know that running is good for your health, but gentle and active recovery training can take your running performance to the next level.
◆ Pilates → Pilates helps runners slowly open the muscles tightened by running, further stretch the muscles, and strengthen the muscles that support good running posture to protect you from injury.
You can relax and really enjoy it.” Aleksa said..
“Move your body in a gentle way and increase your heart rate, which increases the blood flow to your muscles.” Running coach Alexa Duckworth Briggs said.
Training conducive to active recovery ◆ cycling → cycling has no weight-bearing effect on your joints.
There is still a difference between the two.
Negative recovery refers to general rest and sleep, while positive recovery refers to the recovery by changing activity methods.
“If you have a history of injuries, you’d better not run, because you need to rest your body completely, stay away from any intense exercise and change another form of exercise,” Aleksa said.
Look at your training schedule and if your training schedule includes a short run without a specific goal, consider replacing it with an active recovery workout.
Ride outdoors, or choose a fixed bike, listen to music, relax, and ride at low resistance and low speed.
“Take your time and don’t worry about what the people next to you are thinking,” Aleksa said.
In order to help runners recover better, we list the best choices and positive recovery rules below.
Flat support, hip bridge, squat and lunge are all good for running.
This will help improve your overall health, especially if you feel very stiff after running.
“This speeds up the entry of nutrients into the muscle, helps muscle repair, and helps eliminate by-products from running.
◆ self weight exercise → do not exercise muscles repeatedly to make them more tired.
It is a relatively short and low-intensity exercise, which can be carried out on a day without running.
“This is a very good exercise.
This helps you recover faster, reduces muscle stiffness, and allows you to exercise more effectively the next time you run.” How to help runners recover their enthusiasm? Regardless of the amount of exercise per week, runners should carry out other forms of exercise for different muscle groups to maintain their flexibility and adaptability.
◆ a recovery run → yes, active recovery training can run! However, it must be carried out at a low intensity and recovery speed, with a distance of no more than 6km.
◆ the time can be as short as 15 to 20 minutes, but should not exceed 40 minutes.
◆ if you don’t train for the race, such as running 5K several times a week and running a long distance on weekends, you need to do four to five active recovery exercises.
“For example, after a marathon, you should do a non running form of active recovery training every other day in the first week, and maybe a few running recovery training in the second week.” Aleksa said.
◆ swimming → “this is an ideal recovery training, especially for people with a history of running injury, because it has no effect on the joints,” Aleksa said.
They can improve your performance, reduce injuries and keep your body in good shape.
Yoga focuses on deep breathing and calm breathing.
“If you just run, you’re more likely to get hurt,” Aleksa said.
◆ yoga → yoga can also open some areas of the body, which may become tense during running, such as hips and gluteus maximus.
“Choose a more gentle exercise instead of high-intensity exercise.
“Diversity is the key to becoming a good and strong runner, especially those sports that can exercise flexibility and mobility.” Diversity is the key, but active recovery training can also prevent overtraining, especially for those who run hard.
When exercising, you should be able to have a normal conversation.
The rolling of foam shaft and the rolling of foam shaft will help to increase the range of motion of the joint and relieve muscle tension.
Active recovery rule 3 ◆ if you have a heart rate monitor, your heart rate should not exceed 65% of your maximum heart rate.