You laced up your shoes, full of motivation, and now you’ve finished your workout. You’re feeling good, but are you wiped out? These 6 tips are guaranteed to help you get energized again after running.
Have a snack rich in carbohydrates 30 to 60 minutes before your workout. After all, your body can’t feel good after training if you haven’t given it enough fuel before the run. So, grab a banana, eat a low-fiber granola bar, or a slice of toast with jam. Don’t forget to drink a glass of water – this way your body will be properly hydrated.
Do you get side stitches during your run? Are you dizzy? Do your legs feel weak? Listen to what your body is telling you! If you need a break during training, take it, or just slow down a bit. This way you won’t be totally wiped out after the run and can start your post-workout routine full of energy.
You should have a small meal of complex carbohydrates and protein at least an hour after your run. This gives you more energy and also helps your muscles recover.
Ideas for your post-workout meal:
- A smoothie with coconut water, Greek yogurt, fruit, and chia seeds
- Oats with milk and dried fruit
- A veggie omelet with a slice of whole grain bread
Caffeine is not just good before your run; afterwards coffee, a cup of matcha tea, or energy drinks like Red Bull give you new strength.
Studies have shown that caffeine reduces muscle soreness and can counteract the loss of force after exercise.
There’s nothing better than taking a hot shower after a run…but have you ever considered taking a cold shower? 😉 Studies have shown that rinsing off with cold water enhances recovery and can reduce muscle soreness. In addition, the cold stimulates your blood flow, which makes you breathe deeper. The result is that we feel more awake.
A short yoga session, stretching, or foam rolling: instead of lying down on the sofa after your run, a short fitness follow-up can help you feel fit again. Don’t forget, cooling down is critical to your recovery.