How to recover from a long run? Training and nutrition tips –

With the third dose of the Covid-19 vaccine (and even the fourth! ) available to most Brazilians, street racing tests tend to come back with everything – as well as the intense months of preparation that precede them.

Whoever decided to do a marathon, for example, has to face the long run with a certain frequency — that is, running at a slower speed, but many kilometers (there are people who manage to do up to 20km!). Therefore, betting on habits that enhance the body’s recovery after training like this is very important. After all, injuries and burnout during the process are not welcome, are they?

Next, the nutritionist Raquel Oliveira (@nutri. racheloliveira), from Clínica Carvalho Concept (@carvalho. concept), tells you what to do after such a session:

RIGHT AFTER THE RUN: INVEST IN QUICKLY ABSORPTED CARBOHYDRATES

Having a balanced and healthy diet on a daily basis (before, during and after physical activity) helps a lot in recovering the body after exertion. “That’s because the body is already better prepared and strengthened for the impact it will receive, which even reduces the chances of injury”, explains nurture.

But, speaking specifically of the menu after a long run, the expert recommends betting on easily absorbed carbohydrates, such as:

Fruits; Coconut Water; Isotonic and sports drinks.

These foods will replenish glycogen stores (simply: energy) and help with protein synthesis for muscle repair. “To guarantee the quality of this replacement, it is important to carry it out during the first two hours after training.”

STRETCH

Specific stretches serve to increase elasticity and reduce body rigidity. Therefore, the practice will favor the reduction of muscle tension, relaxing the musculature, in addition to increasing flexibility and range of motion, improving sports performance and reducing muscle shortening.
But remember: the ideal is to stretch only 24 hours after training, see?

GIVE TIME TO TIME

“Rest is the athlete’s food”, says Raquel Oliveira. Therefore, it is essential for you to be able to maintain sports practice.

It is during rest, for example, that protein synthesis occurs (that is, the maintenance and growth of our muscle cells). “In running, rest for at least 24 hours is indicated, varying according to the duration and intensity of training”, explains the professional, who is also a runner. Check out the ideal break time for each type of session:

For short, low/moderate intensity runs: 24 hours;
For long, low/moderate intensity runs: from 72 to 96 hours;
For 400 to 1000m shots, with strong intensity: 36 to 48 hours.

“Rest is essential to avoid pain and injury. Running is great for bone health, as the impact stresses the bone tissue and increases cell renewal, remodeling the bone and making it stronger,” says the specialist. But when we overdo it, our bones don’t fully heal, which can lead to stress fractures.

That is why, in addition to adequate rest, it is very important to ensure weight training training to strengthen joints (knees/hips), improve posture while running and be more comfortable during training (no muscle cramps or fatigue, for example). ).