The post-run period is the phase after you have finished exercising. You may think that the workout is done, but not really. Making sure that you are following a proper post-run program is an essential step for staying healthy. In fact this is precisely the time to begin preparing for your next run.
There are 3 components to a good post-run program: cool down, stretching, and the post run diet.
The cool down
The cool down is the act of lowering one's body temperature, heart and breath rate following the exercise. If you really want to make sure that your legs and muscles will be fresh and pain-free the next morning-a proper cool down is the key to doing so.
This phase starts even before you reach the finishing point of your run, Take five minutes to jog at a very relaxed pace before slowing it to a walk. You should feel pleasantly tired, but not so exhausted that you can't even walk a few yards.
Stretching
After the cool down is the time to stretch. When you are sure that your body temperature and heart rate has dropped to normal levels, you should stretch your muscles and tendons. You should hold your stretch for at least 15 seconds, 30 seconds is better Your goal should be to relax your body and to feel the stimulating endorphins being released into your brain.
Running can become like an addiction due to the chemical releases of post-running, a very stimulating feeling. Check that your body is fully loose and relaxed before doing other activities.
Post-run diet
Many runners make the assumption that proper fueling is done before the workout. Yes that's true, but fueling properly after the workout can have tremendous impact on your recovery and performance the next day. Although recovery may seem optional, especially after shorter workout, your body needs adequate food and fluid replacement in order to restore muscle and maintain performance.
So in the half hour following your workout, make sure to eat some snacks that contain carbs and proteins. A general rule is to aim for half of your body weight in grams of carbs and 20-30 grams of protein. Protein intake is very important after a strenuous workout.
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