It is suggested that after a high-intensity training, runners should run easily or rest the next day to ensure full recovery.

For example, it is impossible to predict which day is the most stressful in the plan, which requires runners to make timely adjustments according to their feelings.

No matter how tight the training schedule is, you should take time to spend time with your family and friends.

Relax every 3-4 weeks.

Jilin running group pays close attention to Jilin running group’s wechat all the way and enjoys a healthy and beautiful life.

For example, keep stretching every day, strength training 2-3 times a week, snacks between meals to ensure health, and change clothes in time after training in wet and cold weather.

Choose the right equipment.

2.

It is ideal to eat carbohydrates and protein in the ratio of 4:1.

In addition to running shoes and clothes, runners can decide whether to buy other equipment according to their own needs.

3.

Pay attention to the wechat of Jilin running group and enjoy a healthy and beautiful life.

Can not ignore the spirit of relaxation, the body and spirit are one, the spirit of relaxation is also conducive to physical recovery.

When encountering some things that are not in the plan, runners need to be flexible and learn to be flexible.

Starting from a small place to accelerate physical recovery is not achieved by doing one thing, but by starting with many details and realizing qualitative change through quantitative change.

Don’t become a slave to the training plan.

Under normal circumstances, 15-30 minutes after running is the best window period for nutrition supplement.

1.

4.

If you like it, don’t forget to watch it..

Ensure high-quality sleep high-quality sleep is one of the most effective recovery methods.

Runners don’t need a lot of equipment during training.

If you want to get good results in the marathon, you really need to continue to strengthen training.

Especially when preparing for the marathon, here are 8 tips to help runners recover quickly.

running waist packs

Craig suggests that runners choose one week every 3-4 weeks to relax, reduce training intensity and reduce training distance.

Therefore, before going to bed, runners should play less with mobile phones and other electronic devices, and avoid alcohol or caffeine at night.

Avoiding continuous high-intensity training preparing for a marathon does require high-intensity training, but you can’t do high-intensity training for two or even three days in a row.

7.

Nutrition supply is the key factor to accelerate recovery.

For example, the fierce compression socks can really reduce fatigue and promote physical recovery after training.

Runners should not only pay attention to the nutrition before and during running, but the nutrition after running is the decisive factor of recovery speed.

In addition to ensuring sufficient sleep time, we should also have deep sleep, so that the body can release more growth hormone and promote physical recovery.

However, if the training intensity is continuously improved, both physical and psychological will be under great pressure.

When training, you really need to make a plan, but often the plan can’t keep up with the change.

5.

We remain neutral on the opinions in the article and only share them with runners for reference and exchange.

8.

Runners should put recovery and training in the same important position, because only when their body recovers well can they ensure the next high-quality training.

This does not meet the physiological needs, and will make the body fall into extreme fatigue and unable to recover quickly.

6.