How to Recover Quickly After a Run
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Running gear: https://sport-marafon.ru/ekipirovka-d... What should you do after a race and other competitions to ensure that your recovery is as effective as possible? During the lecture, we discussed in detail: What is recovery and what we will have to recover after the competition. What popular recovery methods should be used, and which ones can slow it down. We went over all the myths about what and how should be done after the start. A link to the speaker's presentation will appear here soon, wait for it) Speaker: YURI SDOBNIKOV — CMS in rock climbing, CMS in triathlon. Traumatologist-orthopedist, sports medicine, exercise therapy and rehabilitation doctor. Prize-winner of the European Climbing Championship, Russian champion and multiple prize-winner in rock climbing, certified rock climbing trainer-instructor since 2006. Founder and teacher of the Sports Section Club. 00:00 - About the speaker 02:08 - What is recovery 05:46 - What determines the type and duration of recovery 07:24 - The most effective methods of recovery 10:42 - Sleep, minimum time of quality sleep 12:18 - The relationship between the duration of sleep and the likelihood of injury 14:44 - The relationship between the duration of sleep and the likelihood of contracting ARVI 15:19 - Recommendations for organizing sleep 22:12 - Nutrition as a means of recovery 28:10 - Markers of protein deficiency 30:01 - Protein supplements 32:22 - Formation of healthy eating habits 34:07 - Drinking regimen 35:48 - Muscle pain 39:16 - Sauna as a recovery measure 45:37 - Compression clothing 47:30 - Exposure to cold 49:40 - Active recovery, practical advice 52:34 - Massage 55:58 - Stretching 58:12 - Meta-analysis of recovery methods 01:01:01 - What to do immediately after competition 01:08:24 - Taping, how it works 01:20:49 - Questions and answers. Is it possible to speed up the recovery process and is it necessary? 01:24:40 - What sports are preparatory for the marathon distance 01:28:55 - Questions about nutrition 01:30:04 - How not to harm the marathon with training the day before? 01:34:13 - Maximum oxygen consumption (VO2max), anaerobic metabolic threshold (ANT) #SMLectureSport #Running #recovery
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