Dont take a hot bath for 2 days at least 3-7 days after the horse race.

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 Dont take a hot bath for 2 days at least 3-7 days after the horse race.


After the horse race recovery time, some experts suggest that according to the mileage of the race, that is 26 miles rest for 26 days. There are also suggestions based on kilometers, 42 kilometers to rest for 42 days. Susan Paul believes that there is no general formula in this respect. Every runners physical fitness and training situation are different, so the best way is to listen to his own body.

The so-called rest does not mean that runners do not run at all, but that they suspend 2-3 weeks of intensive training or competition. Therefore, the runner can not lie down and watch TV all day during rest.

Susan Paul said that the less muscular soreness after the horse race, the less muscular damage, the faster the body will recover. On the contrary, the more severe muscle soreness, the longer the recovery time will be.

Mild exercise can speed up the circulation of the body, on the one hand, to transport more nutrients to the muscles, on the other hand, to expedite the discharge of toxins in the body and accelerate the healing of the body. For example, walking, jogging, cycling, swimming and other sports, the impact on the body is very small, 30-60 minutes of each exercise can be. In addition, foam shaft massage or sports massage can also relieve muscle pain and promote body recovery.

Susan Paul specifically cautioned against taking a hot bath for 48 hours after the horse race ended. Instead, take an ice bath or a cold bath because it can keep inflammation at a minimum level. When you take a cold bath, you gradually add ice to the bathtub. In the leg, runners can wear a T-shirt and drink hot drinks. After a cold bath, the runner should lie on the ground and raise his legs against the wall. 48 hours later, if there is no injury, you can have a hot bath. In addition, monitoring the resting heart rate can also control the recovery of the body. When resting heart rate is restored to the level before competition, it is possible to start running again. When running, you need to pay attention to your breathing and heart rate. Once your heart rate rises rapidly, or your breathing is short, it means that your body is still recovering and you need to rest for a while. The source of this article is NetEase running Author: editor in charge of changing treasure: Yang Shuo _NS4396

Susan Paul specifically cautioned against taking a hot bath for 48 hours after the horse race ended. Instead, take an ice bath or a cold bath because it can keep inflammation at a minimum level. When you take a cold bath, you gradually add ice to the bathtub. In the leg, runners can wear a T-shirt and drink hot drinks. After a cold bath, the runner should lie on the ground and raise his legs against the wall. 48 hours later, if there is no injury, you can have a hot bath.

In addition, monitoring the resting heart rate can also control the recovery of the body. When resting heart rate is restored to the level before competition, it is possible to start running again. When running, you need to pay attention to your breathing and heart rate. Once your heart rate rises rapidly, or your breathing is short, it means that your body is still recovering and you need to rest for a while.