Although the temperature has been decreasing since the beginning of winter, the atmosphere of the marathon is still hot, and the athletes who are recovering from a coldPipe oil winsAfter feeling his physical condition, he decided to train on behalf of the race, and quietly appeared at the 2023 Yangtze River Three Gorges Marathon yesterday, winning it with a score of 2:18:34Champion
Guanyou wins the Yangtze River Three Gorges Marathon data sharing.
When it comes to model workers, everyone feels incredible, back-to-back or full attendance every week but still excellent horse running results, in stark contrast to the state of mass runners who have to take a break for half a month to participate in an event, which makes everyone wonder:Does Guan Shen have any superpowers for physical recovery?
Tube Oil wins' post-match recovery.
In the daily training, he often runs the "half marathon" or even the "small full marathon", coupled with the weekend competition training plan, more than the mass runners, more concentrated, and more high-intensity running training, so that Guan Shen's body always maintains a high-intensity training state, but this situation is obviously not reached by the mass runners, so it is normal for us to recover slowly after the race.
Pipe oil wins Taizhou Half Marathon Contest.
In the live broadcast room of Zhengbao Running Club at 7 o'clock every Monday night, Guan Shen once shared when answering a question from a runner: "Because I have been running like this for so many years, my physical recovery ability is indeed slightly stronger, but in addition to physical recovery ability, it is more external means, such asProfessional massage for relaxation
In fact, professional sports teams are equipped with professional physiotherapists, and high-level amateur players who play alone will also hire professional massages at their own expense. As amateurs, we have no resources, and we lack energy and time, and compared with professional players, the process of physical recovery after training is greatly reduced. 
It's hard for us to receive professional physiotherapy**How can we speed up the recovery process?
Foam rollers that are useful for mass runners.
Professional athletes are in need of a more professional physiotherapy massage due to the pursuit of better results in a competition, and for them, the use of foam rollers for relaxation is only an adjunct. As amateurs, the foam roller can be said to be an artifact, and the use of the foam roller can generate enough strength, andReach the parts of the body that you can't pressto release pressure on the fascia and muscles to promote recovery.
Of course, rolling the foam roller on the already painful part will be more "sour", remember to control the strength moderately, not the more painful the better, there is no need to be too low on yourself.
Antioxidant, anti-inflammatory diet.
High-intensity exercise produces a large number of free radicals due to oxidative stress, which can hinder cell repair if not removed in timeConsume antioxidants
Berries and fruits are very beneficial to runners, they are not only rich in vitamins, minerals and trace elements, but also have strong antioxidant and anti-inflammatory effects.
For example, cherries are a fruit with excellent anti-inflammatory properties. To prevent muscle soreness, eat foods rich in antioxidants before you run.
Apply ice or hot and cold baths after running.
Many events are now available as wellApply ice after the runIt's an effective way to recover after a game, and there's an easier way to do itHot and cold baths。Hot water baths dilate blood vessels and cold water baths cause blood vessels to constrict, alternating between the two to achieve a "pump" effect and promote blood circulation.
Instead of doing it all over the body, just soak or shower the muscles that are moving, start with hot water for 2 minutes, then immediately switch to cold water for 1 minute, and repeat 3 to 6 times. Although the muscle soreness after the race often "harasses" the runners, if the leg is not sore after a marathon, it always feels like something is missing, and its appearance often means that we have worked hard: to overcome today's soreness, tomorrow will be a stronger self. In fact, the way you slowly "walk" in the subway steps is also very cool, and we are also here to remind all runnersIf the cold has not healed, it is still not recommended for everyone to run the horseBe sure to make a choice based on the actual situation of the body.