Seven Things You Should Not Do After Running
With changing lifestyles, people are paying greater attention to health and exercise is becoming more popular. Exercise can not only strengthen the physique, but also, prevents many diseases. Running has been widely adopted by the public since it is a simple sport to start. Research shows that long-term adherence to a running routine can improve cardiopulmonary function, enhance immunity, strengthen the body, delay aging, eliminate tension, and improve sleep quality.
However, it is important to properly prepare for running and help the body transition and recover after running.
Sometimes, people immediately stop or sit down to rest after running. They will appear pale, dizzy, and may even vomit or faint. This phenomenon is called "gravity shock" in sports physiology. During exercise, the blood vessels in the peripheral tissue expand greatly, and the blood flow increases much more than when we are at rest. When someone suddenly stops, a large amount of blood has accumulated in the lower limbs, so it is difficult for the blood to return to the heart. This results in a significant reduction in circulating blood volume, blood pressure, and the brain’s blood supply, resulting in syncope (fainting/dizziness) and other uncomfortable symptoms.
So, what are some behaviors that should not be done after running?
Do not swim immediately after running.
When sweating profusely after exercise, the capillaries on the body’s surface dilate, and a large amount of heat dissipates through the body. Exposing the body to cold water leads to a sudden contraction of the capillaries and cold entering the body. This will reduce the body's resistance and can cause dizziness, headache, colds and other diseases. Those with a history of cardiovascular disease need to be especially cautious.
Don't overindulge in drinks.
You lose a lot of heat and liquid during exercise, which needs to be replenished. However, after running, the digestive system is still in a state of inhibition. Therefore, drinking a lot of water or cold drinks can easily cause gastrointestinal spasms, diarrhea, vomiting, and may induce gastrointestinal diseases. When you have some water, be sure to drink slowly so you are getting enough air.
Do not eat immediately.
During exercise, the blood is redistributed, which weakens the peristalsis of the gastrointestinal tract and the secretion of various digestive glands. If you eat immediately after exercise without rest, it can easily cause disorders of the digestive system and various functional problems.
During exercise, breathing is accelerated and the body needs adequate oxygen intake. If smoking immediately after exercise, the oxygen content in the lungs will be reduced. This may cause chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.
Take care that your temperature does not drop too quickly.
If the outdoor temperature is high, you will feel hot and dry after exercise. If you enter an air-conditioned room or take a cool nap at this time, it will break the normal physiological regulation function. When this happens you can easily get a cold, diarrhea, asthma, joint limitations, muscle stiffness and other diseases.
Don't take a bath.
After running, a large amount of blood is distributed through the limbs and body’s surface. If you take a bath, this will be increased, resulting in insufficient blood supply to the heart and brain. This can put you at risk of cardiovascular and cerebrovascular accidents.
Don't drink alcohol.
Alcoholic drinks will increase uric acid in the blood. After strenuous exercise, people's bodily functions will be at a high level. During this period, the body will absorb alcohol faster and enter the blood rapidly, which will cause inflammation in the joints and do more harm to the liver, stomach and other organs than usual. Long term, this can cause fatty liver, liver cirrhosis, gastritis, gastric ulcer, dementia, and other diseases.
So, what is the right way for us to help our bodies transition after running?
At the end of a period of exercise, continue doing slower cardiovascular activities such as slow walking and stretching, and pressing on the leg muscles. Allow the body to steadily relax and adjust. These activities promote blood flow back to the heart, accelerate recovery, and help eliminate fatigue.