We celebrated well after a victory and I want to do a calm running training the day after, are there things I should take in mind?
On the day after a game and celebration of a victory, you may want to get out and do some light training. This can help to speed up the recovery process and can help to clear your head! However there are some things that you should keep in mind to get the most out of this session.
- Keep the intensity low – the day after a game don’t expect to be able to exercise at a high intensity. If you push yourself too hard you may find you struggle to perform as you usually would and it could take you twice as long to recover. If you worked really hard the day before in your game you may be experiencing DOMS (delayed onset muscle soreness). DOMS is simply the pain and stiffness you feel following an intense workout and it can peak up to 48hrs after exercise ( https://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training ).A slow jog the day after a game can help to relieve the symptoms of DOMS as it stimulates blood flow to the muscles carrying oxygen and nutrients to aid repair and get rid of waste products. (http://fiveasidefootballcoach.com/avoid-post-match-soreness-5-easy-tips/ ). It doesn’t need to be a particularly long run either- anything from about 20 minutes should help to relieve muscle soreness.
- Eat properly – If you’re recovering from heavy celebrations it can be easy to forget the importance of nutrition the following day. Try not to overindulge in lots of foods high in saturated fat, sugar and salt as this will only make you feel worse. If you are planning on going for a run, try at least to have a small snack before you go (something like a banana or Etixx Energy Bar would be great). Then when you get back from your run, have a sensible recovery meal that contains carbohydrates, protein and lots of vitamins and minerals. These meals don’t have to be boring though. Try something like our chicken burger with onion and passionfruit chutney to kick start your day and clear you head! You can find the recipe here.
- Stay hydrated – rehydrating is an essential part of recovering from a game and this is particularly true if the celebrations afterwards involved alcohol. Alcohol acts as a diuretic meaning it makes the kidneys produce more urine which results in dehydration. Therefore before you do any exercise the next day make sure you are sufficiently hydrated (you may need a lot more than you think!). Try to get to a point where you’re going to the toilet frequently and your urine is a light straw colour. To help with rehydration, if you’ve had a heavy night of drinking try to have a pint of water before you go to bed so you don’t wake up really dehydrated. Continue to rehydrate throughout the day by sipping on fluid frequently.
- Foam roll and stretch - if you are keen to do some exercise the day after a big celebration and game, you could also use this opportunity to incorporate some light stretches and foam rolling into your routine. Not only is this good for general sporting performance but it will also help to relieve any achy muscles from the day before. Follow a static stretching session that goes through all the muscles in the body and hold each stretch for 8-10 seconds. Along with this, try to get some foam rolling in. A foam roller can be extremely beneficial for recovery as it works similarly to getting a sports massage. When using a foam roller, shift as much weight as you can tolerate onto the foam roller and then roll that section of your body over the roller (it shouldn’t be comfortable!) http://www.mensfitness.com/training/build-muscle/10-foam-roller-moves-your-entire-body . Some things you can do include:
Doing some light exercise the day after a game and big celebration is not a bad idea at all, but do make sure you listen to your body and don’t force yourself to do something. If you’re suffering from tiredness or overindulgence in alcohol and food you may be better off having a rest day and starting again the next day. One day off is not going to set you back so be honest with yourself and only exercise if your body is up to it.