Five Things You Shouldn't Do After Running

Although it has become a routine after a period of training, if you do something incorrectly after running, it is definitely possible to undermine your training efforts.

The following five things are the most likely to completely ruin your running efforts.

Staying in your running clothes

After finishing running, you should immediately change your clothes, even if you don't have a lot of sweat, friction and wet clothes create a suitable environment for bacteria, even in a warm summer, it's difficult to maintain comfort.

Regardless of whether you can immediately shower, immediately change your clothes, socks and shoes to keep your muscles warm and loose.

This will promote good circulation, which helps with recovery after running. Maintaining blood flow is essential for delivering fresh oxygen and nutrients, while simultaneously removing metabolic waste.

Becoming a couch potato

It's easy to feel like you've spent a day on the couch, especially after a grueling run. What's better than watching TV?

But don't succumb to this temptation, activity is a great recovery tool, it keeps the blood in your body, helps with recovery by repairing and replenishing energy for your body.

Do some light activity, even if you go to work.Get up, move around, stand up and do gentle stretches, deep breathing.

If you plan to sit or stand for a large portion of the day, consider wearing compression socks to help prevent blood from accumulating in your lower legs.

Eating unhealthy snacks

Plan to eat and drink within 20 to 30 minutes after running.

If you're working, or have other commitments immediately after running, prepare a cooling pack with some healthy snacks so you can grab them and eat them, maybe even in the car.

Make sure your snacks include protein, a little fat and some complex carbohydrates to meet your energy needs.Good choices include low-fat chocolate milk, whole-wheat bread, almonds, fruit, or a turkey sandwich.

Also, make sure you stay hydrated and avoid the other extreme of long-distance running.

Doing heavy housework

This idea seems good: why not do some housework after you've sweat profusely and taken a shower? You could mow the lawn, pull weeds, shovel snow, or do other strenuous tasks.

But this can be difficult for fatigued muscles, especially when you're dehydrated and/or nutritionally deficient after running.

When your muscles feel tired, bending, stooping, climbing stairs or lifting heavy objects could lead to injury, if possible, postpone these tasks for a few hours of recovery time.

Although all of this seems like a good excuse to step aside, when you have the full power, it's better to do these chores.

Insufficient recovery time

Don't minimize your achievements, no matter how short your run is, don't think you don't need to recover because your run is 'too slow' or 'too short' is misleading.

Pace and distance are relative to each runner, everyone's tolerance is different, so it always counts, always affects your feeling in the next run.

Treat your body with respect, like elite athletes, no matter the pace and distance. You will reap the rewards of your training if you take care of it and help it return to normal, your body will thank you.