What Is Best For Recovery After Jogging?

Jogging is very popular because it requires no gym equipment and little to no training, and people can do it anywhere. It is a high-impact activity because at some point in your stride, both feet are off the ground and your body weight comes down on one foot. Jogging is very demanding because of the large muscle groups involved and the intensity of the activity. Recovering properly after your workout can make your sessions more enjoyable and help prevent soreness and injury.

Cool-Down

Jogging raises both your heart rate and respiration rate. It diverts the majority of your blood from your internal organs and core out to the working muscles. If you stop jogging and just sit down, you might feel dizzy, lightheaded or even nauseous due to the blood pooling in your extremities. To aid in recovery and bring your heart rate closer to resting levels, as well as return de-oxygenated blood to your core, it is important to cool down. Cool-down can also lower your muscles' temperature and is not harmful to the body, according to the Mayo Clinic. Walking for a few minutes at the end of your workout may help prevent injury and soreness.

Stretching

Flexibility is an important part of a well-rounded fitness program, according to the National Strength and Conditioning Association. There are many different types of stretching, but the easiest and most familiar type is static stretching -- stretching to the point of a mild, even strain and holding the stretch for 15 to 30 seconds. Doing static stretching at any time except before a workout may lead to positive performance outcomes and helps maintain or improve mobility of the joints. Stretching needs to take only five to 10 minutes at the end of your workout.

Nutrition

Nutrition after your workout can speed muscle recovery as well as prepare your body for your next workout. If you jogged for less than one hour and are not planning to exercise again for at least 24 hours, regular food and plain water can replace lost fluids, electrolytes and muscle glycogen. You do not need any special supplementation post-workout. If you had a very strenuous workout or exercised longer than 60 minutes, having a post-workout meal within 45 minutes can aid muscle repair and recovery. Aim for a 3:1 ratio of carbohydrate to protein. This means for every gram of protein you consume, you should have 3 g of carbohydrate. You can eat food or have a beverage such as chocolate milk.

Rest

Rest is essential to recovery after jogging. Cardiovascular exercise can be performed every day, but consider taking a day off if you are sore, are fatigued or cannot perform at your normal level. These are all signs of overtraining. To avoid overtraining, gradually increase the duration and intensity of your jogging workouts. Stop if you feel dizzy or lightheaded, and take the time to rest so your muscles can recover and repair themselves.