29 Jun '17, 9am

5 post-run recovery moves for tired legs:

If you come to a screeching halt after running hard, waste products and even your body’s own healing nutrients and chemicals can pool in your legs, creating inflammation that harms rather than heals. To avoid that, running coach Robyn LaLonde developed this cool-down routine. It reduces swelling, calms your nervous system and sends blood to carry nutrients to – and toxins from – fatigued muscles and joints. If more than 30 minutes have passed since your run, start with five to 10 minutes of brisk walking to bring your heart rate back up and reopen constricted vessels. 1/ Stability ball twist Lie down, arms at your sides. Raise your legs straight and place a stability ball between your ankles. With your lower back pressed into the floor, rotate your legs and the ball to the right until your left foot is in front of your right foot. Pause for a second, then rotate the other ...

Full article: https://www.runnersworld.co.uk/training/5-post-run-recove...

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