Intensive training can sometimes cause sore muscles. The two “Bergische guys” also had to experience muscle ache as they hobbled through the BERGISCHE headquarters, their faces contorted with pain, after a session of injury prophylaxis.
But we have good news: It is you who can do a lot for your regeneration.
- Nutrition
- Care of permanent hydration! Best are 0.2 litres of an isotonic drink like Fassbrause or non-alcoholic beer every hour. Water or thinned fruit juice, if need be, with some grains of salt, are also fine. But the beverage should not be too sweet. Coffee is also out of choice.
- Refuel! Your body needs carbohydrates and proteins now. And directly after the run. Classic runner nutrition is spaghetti with a meat or creamy sauce. Good potato or cereal dishes are also an alternative. Up to three days you should focus on proteins and carbs.
- Wellness for muscles and body tissues
- Sports massages work wonder, no longer than 5 to 10 minutes help best. It is also possible to to knead yourself. Water jet massages or fascia rolls are some variants.
- Cold or heat therapies are much easier. Sauna is not for nothing popular after a sport session, and the valiant walk into the cold basin can compensate the cryo chamber. Kneippism as well as hot and cold showers can easily be realised at home after the training. They reduce the body temperature and improve the perfusion which supports the healing process.
If you have the choice: cold chamber (2.5 minutes at -110° C/- 166 °F), cold vest (20–40 minutes at 5–15° C/41–59 °F) or ice box (10-20 minutes at 14–18°C/57.2–64.4 °F). - Relaxation exercises like breath regulation help lower the pulse faster after the impact.
- Your muscle tissues like stretching exercises and you will stay flexible. Do not stretch directly after the run (competition) but end the run with moderate pace. This helps your body degrade lactic acid. Ideal are three series of 15–30 seconds of stretching per muscle group afterwards.
- Compensational training: Also light(!) training sessions of fitness sport can support your regeneration. But take care, the same strain torpedos the healing process! Particularly the supporting apparatus should be treated with care. Good variants are aquajogging or cycling. Necessarily pay attention to a moderate training that does not overcharge you (low impact training).
- Good news at the end: Super important for regeneration is – sleep! A power nap of a maximum of 30 minutes, best between 2:00 and 4:00 p. m., is ideal for your recovery. But also at night you should sleep long enough. 7 or 8 hours are recommended, preferably always at the same time and best at a room temperature of 18°C (64.4° F).
With all these measures in mind please always consider what really makes you feel good. As individual as athletes are, so different are the regeneration stimuli. Arrange your personal regeneration programme. However: A lot does not help a lot! Select the measures thoroughly – plus basic essentials, i. e. drink a lot and avoid heavy strains.
