The Tata Mumbai Marathon is just around the corner and we know you all are pumped up for the long run! But do you know a good post running routine is equally important as practicing for the marathon? Below shared are a few tips that can be helpful for you:
Rehydration
Long-running or jogging sessions or marathons can dehydrate you. It is always recommended to rehydrate with an energy drink or an electrolyte such as ORS.
Nutrition
After a good run, it is important for you to replenish the energy stores (glycogen/carbohydrates, electrolytes, and protein) and fluid stores you lost during activity. High-quality protein-rich foods and carbohydrate-rich snacks in the hour post-exercise is recommended to restore tissue.
Cool Down Exercises
A light jog or walk or other low-intensity exercises after the run can assist in removing lactic acid build-up and promotes blood flow to relieve tight and sore muscles. A brief 5 to 15-min session of stretching to assist with tight muscles can be followed after this.
Recovery Massage
A recovery massage post-run can help reduce post-exercise muscle tone, increase muscle range of motion, increasing circulation and nutrition to damaged tissue. Soft tissue therapy also helps in psychological recovery alongside music, warm baths and showers to enhance muscle relaxation and allow recovery.
Ice
Ice helps to decrease inflammation resulting from an intense run. This can help to decrease post-run muscle soreness.
In the end, a good night’s sleep of 8 hours is a must and the most important for muscle recovery.
We wish you a very happy and healthy run! All the very best.
~ Nupur Rathore
https://vsekinochasti.ru/103-istorija-hatiko-1-2-chast.html – Техасская резня бензопилой, Трансформеры все части
this page Гидра зеркало
биткоин кошелек – кошелек эфириум классик, binance coin криптовалюта
view publisher site Гидра
review game engine
Продажа котят породы мейн кун. Питомник Мейн кун в Санкт-Петербурге.
Доступные цены. Элиные производители
кошки породы мейн кун фото и цена
мейн кун купить в спб недорого
питомник мейн кунов
мейн кун купить в красноярске
фото кошек мейн кун
отдам мейн куна
мейн кун московская купить
мейн кун купить в москве
питомник мейн кун россия
мейн кун купить в челябинске
https://yandex.ru/maps/2/saint-petersburg/?ll=30.315635%2C59.938951&mode=search&oid=1420812562&ol=biz&sll=30.315635%2C59.938951&sspn=0.986023%2C0.282177&text=питомник%20мейн%20кун&z=11
https://yandex.ru/collections/user/company%40pitomnik-koshek-porody-mein-kun-cary-star/
weblink Luxury metallic stickers
pin up зеркало скачать – как выиграть в pin up, пин ап ставки на футбол
check out this site https://vulkanvegas100.pl – vulkan vegas code, vulkan vegas bonus bez depozytu
number plate recognition software
computer web camera
find out here now https://vulkanvegaspl.com/ – vulkan vegas opinie, vulkan vegas bonus bez depozytu
go right here https://mrbet100.de/mr-bet-login/ – mr bet casino login, mr bet
pop over to this web-site https://casinosbewertung.de/888-casino/ – Jackpots in a Flash, Joo Casino
company website https://pinup-tr.com – pin up casino giris, pin up casino giris
navigate here https://pin-up-bet-casino.com/hi/ – Pin-Up Bet
moved here https://vulkanvegas100.de – vulkan vegas erfahrung, vulkan vegas promo code
browse around this web-site https://mostbeter.com/tr/ – mostbet review
Клиника в Щелково – узи Щелково, детский кардиолог Щелково
аппарат elos – аппарат hifu, прибор для лазерной эпиляции цена
превосходный веб ресурс
таможенное оформление импорта в Санкт-Петербурге – Таможенно услуги в Санкт-Петербурге, Таможенно услуги в Санкт-Петербурге