a***c
发帖数: 578 | 1 Runner's world上看来的，觉得写的不错，转来分享下，原文链接http://askcoachjenny.runnersworld.com/2012/07/how-to-cool-down-after-running-and-racing.html
A solid cooldown ritual after your training runs and races is just as
important to your performance and recovery as the warmup. Where the warmup
prepares you for the upcoming workout, the cooldown eases your body back
into reality and prepares you for the next workout.
By cutting these two bookends short or avoiding them completely, you're
missing out on an easy-to-earn avenue to progress.
Walking postrun efficiently transitions blood from the working muscles to
the resting flow patterns. Stopping abruptly after runs encourages blood
pooling and can cause dizziness. Walking a few minutes postrun is the
minimalist cooldown if you run out of time, and if you're looking to reap
even more benefits, consider tailoring the cooldown routine to the type of
workout or race. Here are a few ways to go about easily doing this:
Easy Effort Run—Cooldown Routine:
3-5 minutes of brisk then gentle walking—think of exiting off the
expressway, and transition from running to brisk walking to easy effort
walking.
(Optional) 5-10 minutes - Perform form drills for form, strength,
and mobility.
5-10 minutes - Perform total body flexibility (foam rolling,
stretches)
Quality Run (hard effort)—Cooldown Routine:
5-10 minutes of easy effort running or run-walking after your tempo,
speed, or other quality running.
3-5 minutes of brisk to then gentle walking.
5-10 minutes of total body stretching (include foam rolling in the
warmup routine or 2-6 hours after hard workouts).
Long Run Cooldown Routine:
10 minutes of easy effort walking.
5-10 minutes - cold water bath, shower, garden hose, river or lake
soak.
5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani"
(see #6 Leg Drop Pose in this video). You can perform this on the floor, on
the ground in the shade of a tree, and in bed. It refreshes circulation,
gently stretches the legs, and is a great way to reflect on your long run.
Wait 2-6 hours after a long run finish for stretching, massage, or
self-massage (foam roll).
Race Day Cooldown Routine:
5-10K races --> 10 minutes of easy effort running or run-walking
followed by 5-minutes of easy effort walking.
Half-full marathon+ races --> 10 minutes of easy effort walking.
5-10 minutes - cold water bath, shower, garden hose, river or lake
soak to reduce swelling.
5-10 minutes in Yoga Pose "Legs Up on the Wall" or "Viparita Karani."
2-6 hours post long run finish - total body stretching and foam
rolling.
24-48 hours post long distance race - massage.
注：brisk walking，查了下，大概是4mph的速度走
另外原文里头有form drills, foam rolling, stretches, cold water bath等的说明
或视频链接 | L********n
发帖数: 34 | |
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