How nice that the days begin to lengthen and the sun to be felt. It makes you want to go outside, not only for a walk, but also for a good jog. After all, winter, as always, inherits a few extra pounds. Making us grow the desire to return to our ideal weight, in order to prepare ourselves, in time, for the costume test. Running, in fact, would certainly help us lose weight, as long as it is done in the right way, following the right advice. However, it is okay to start running well but, as in all things, too much is too much and if you want to overdo it you risk regretting it.
In the beginning, we avoid doing it every day by making our body recover
In fact, just to reach this weight-related goal, perhaps, we could make the mistake of going running every day. That is, without giving our body time to recover. Thus exposing him to the risk of injury. Let us remember that rest is also a “workout”, which allows us to improve our running performance.
If we are starting out or have recently resumed, the advice is to do only 3 weekly outings. Which means having at least one day of total recovery between one workout and the next. Maybe, in the third exit, we run a few more minutes and then enjoy a two-day break. Even if we were returning from our first non-competitive race, it would be good to take a gap of at least two days. All this to avoid injuries or problems with our joints.
The how much is fine, but the how is also important. Our recovery actually begins immediately after the race. If, for example, we have enjoyed sprints or a fartlek workout, it would be a good idea to do a few minutes of slow, relaxed running.
Going for a run every day could have contraindications and there are times and ways to stretch, eat and shower
It is also useful to do some stretching, but not surprisingly, but following the appropriate advice. This is in order to restore muscle elasticity. The shower is also fundamental in the recovery. Better if done by alternately spraying hot and cold water on our legs, to prevent lactic acid from accumulating.
Studies show that it is important to eat immediately after training. At least within the next 30-45 minutes. This is because we give our body the ability to store carbohydrates better. So we go to restore the reserves of proteins useful for repairing muscle fibers. Obviously, light foods with low animal fats are preferred. Furthermore, it is essential to reintegrate both liquids and mineral salts.
Then, when we started running more frequently, we could introduce active recovery. That is, going for a run the day after a workout, but doing it over a much shorter distance and at a lower intensity. Thus, we could support the blood flow to our muscles, helping them to recover more quickly.