Heading out for a run? Chances are that you’ve considered the route, the distance, the goal, your gear, and MAYBE even your warm-up, but do you know how to get the most out of your runs after you stop running? In this post, we shift our focus to the elements that elevate your running performance after the shoes come off!

Post-Run Rejuvenation: A Comprehensive Guide to Optimal Recovery

What you do after you finish a run or any type of training session is just as important as what you did during the training. In this section we’ll cover 3 different techniques that prioritize your recovery and ensure you’re ready to tackle your next run with energy and vitality.

Down-Regulating CNS: The Key to Restorative Post-Run Recovery

After the rhythmic cadence of your run or the intensity of a training session, it’s crucial to shift gears and focus on down-regulating your Central Nervous System (CNS). This aspect of recovery often gets overlooked, yet it plays a pivotal role in restoring balance to your body and mind.

Understanding the CNS:

The CNS consists of the brain and spinal cord, serving as the command center for your entire body. When engaged in strenuous physical activity, the sympathetic nervous system (SNS) gets activated, leading to the famous “fight or flight” response. While this response is essential for peak performance during exercise, prolonged activation can hinder recovery.

Why Down-Regulating Matters:

Down-regulating the CNS post-exercise is about shifting from the heightened state of alertness induced by the SNS to the parasympathetic nervous system (PNS), often referred to as the “rest and digest” system. This transition is crucial for initiating the recovery process, reducing stress hormones, and promoting a state of relaxation. One of the best ways to down-regulate is to do Diaphragmatic Breathing.

Unlocking Vitality: The Power of Diaphragmatic Breathing for Post-Run Recovery

The diaphragm is a dome-shaped muscle located at the base of the lungs. It’s the primary muscle responsible for breathing, and when utilized effectively, it engages the lower lungs, allowing for deeper and more efficient breaths. Diaphragmatic breathing is a technique that focuses on engaging the diaphragm to maximize the intake of oxygen and facilitate a sense of calm and balance.

Why Diaphragmatic Breathing Matters:

1. Improved Oxygen Exchange:
   • By consciously engaging the diaphragm, you create a fuller breath, maximizing oxygen intake and promoting efficient exchange of gases in the lungs.
2. Stress Reduction:
   • Diaphragmatic breathing triggers the relaxation response of the parasympathetic nervous system, reducing the production of stress hormones like cortisol.
3. Enhanced Core Stability:
   • Regular practice of diaphragmatic breathing contributes to better core stability as the diaphragm works in coordination with the abdominal muscles.
4. Alleviation of Tension:
   • It helps release tension in the neck, shoulders, and upper chest, areas often prone to tightness, especially after a run or intense workout.

How to Practice Diaphragmatic Breathing:

1. Find a Comfortable Position:
   • Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
2. Inhale Slowly through Your Nose:
   • Inhale deeply and slowly through your nose, allowing your abdomen to expand. Focus on filling your lower lungs with air.
3. Exhale Gradually through Your Mouth:
   • Exhale slowly through your mouth, ensuring a controlled release of air. Feel your abdomen contract as you exhale.
4. Engage the Diaphragm:
   • Concentrate on the movement of your diaphragm. The hand on your abdomen should rise and fall more noticeably than the hand on your chest.
5. Repeat and Relax:
   • Repeat this process for several breaths, allowing your body to settle into a state of relaxation.