5 things you should never do after a long run

There is nothing better than a good long run. The adrenaline rush and the energy we feel after completing our daily running routine is incomparable and makes us feel that we perfectly utilised our day. But what do you do after a run? Go home, take a shower and get on with your busy day, right? Though we all are busy with our lives and have our day planned accordingly, doing some particular activities after an intense running session can sabotage your workout efforts. There are 5 common post-run routines that you must avoid to get the most out of your running session.

The basic rule of performing any kind of physical activity is refuelling and hydrating before and after the workout session. Missing this important step can make your workout session less effective. After a workout, our energy depletes and sweating leads to loss of fluid. Eating a nourishing meal and drinking water can help to rebuild the muscles that you’ve broken down on your run and refuel. You should preferably eat within 20 to 30 minutes after your session. Avoid eating too much food as it can also sabotage your efforts.

Running is a tiring job, which spikes your heart rate and leaves you gasping for air. Resting after a long run is important to bring your heart rate and breathing back to normal. But this should be done correctly. Lying down or being a couch potato after your running session will undo all your efforts. Rather than just sitting around or being completely inactive, focus on doing light activities. Performing some activities keeps your blood moving in your body, helping you to recover faster.

It is obvious to feel a little lethargic after the running session, but staying in the same sweaty clothes may not be a good idea. The sweat that covers your clothes after your workout contains bacteria, which can multiply and give you skin issues. Wearing the same damp clothes for a longer time could also give you a cold. So, as soon as you reach home, throw your workout clothes in the laundry bag. Even if you didn’t sweat that much, soggy clothing is perfect for the growth of bacteria. Even if you do not take a shower immediately, change your clothes.

You might have several tasks to do in a day and you would have planned your day accordingly, but if it includes some heavy lifting then keep it aside for some time. Engaging in any kind of heavy chores, which requires a lot of energy can make you more tired. After the running session, your muscles would be tired and need some time to rest. Doing heavy chores can strain your muscles and make you feel more exhausted.

Taking a hot bath after a long session also might not be a good idea. This might sound like an ideal option to unwind and relax your aching muscles, but it won't help you much. A hot treatment can only help to relax after your body stops paining. The best thing to do is to use a combination of ice treatments and heat treatments. First, use an ice pack to reduce soreness and swelling, rest for a while and then if you want, get into a hot bath.