smrac distance make running a habit; consistency brings success

Looking after number 1

What a week... some good sessions, some sore legs, some tired bodies, some feeling fresh and picking up......

Stretching after sessions - get it done post cool down jog and feel the benefits.  Stretching after a session reduces the amount of DOMS and means you're more likely to be ready for your next run or session.  The more ready you are, the more likely you'll be able to get the intended benefits from it, be it recovery, aerobic development, or full on workout.

Eating after sessions - you have to refuel asap after training if you want to fulfil your potential.  The body starts to replace its depleted energy stores and repair microscopic damage to muscle fiber straight after exercise. Therefore, replenishing depleted nutrients post-exercise will accelerate recovery.

Scientists studying the role of carbohydrate in exercise say that eating carbohydrates starting from 15 to 30 minutes after exercise, followed by additional carbohydrate feedings, will optimize muscle glycogen replacement.   High glycemic foods such as fruit, sports drinks, chew bars or everyone's favourite jelly babies will kick start the process.  Sports drinks obviously have the additional benefit of rehydrating your body which will be operating at a higher level of metabolism for some time post-workout.  This is only part one of the refuelling strategy though.  Your body absorbs carbohydrate and other nutrients far more effectively in the hour after exercise so you need to continue the process with a meal of carbohydrate and protein.  Low glycemic carbs are most appropriate here - rice, sweet potato - and protein would ideally be chicken or even better an oily fish.  Don't forget your vegetables and fruit.  Vitamins and minerals fulfil many roles, including allowing energy production to take place in your muscles and the transmission of messages in your nerves.

A delay of a few hours in the ingestion of carbohydrates post-exercise will slow the rate at which the body stores glycogen.

So, warm down, then start your refuelling programme while you stretch - a ripe banana and sports drink will do fine.  Get home, shower and eat a good meal.  Failure to do this means your body gets run down, fatigued, more susceptible to injury or illness and less efficient at performing at the levels you would hope it might.