Massage for runners 3 embodiment for any purse

Each runner unfamiliar unpleasant sensations in the legs, which occur within a few hours after intense exercise. This delayed onset muscle soreness. It is not too dangerous, but it can make a run unbearable. To avoid performance degradation, and just return kicks training should include in its plan treadmill massage.

From the standpoint of these sensations caused mainly lactic acid accumulation in muscle. Other metabolic products also make their contribution to this unpleasant effect quality training.

In practical terms the pain may be stronger for many reasons:

• lack of warm-up,
• ill-fitting shoes,
• unbalanced program running,
• the individual characteristics of the foot and spine structure and so on.

Ideally, of course, need to identify and eliminate the cause, to run not harm health. But it is not always possible to do: someone pulls with the purchase of new shoesAnd the other is too eager to achieve new cross-purposes, and the third did not get to do a full warm-up and cool down. As a result, with each jogging legs hammered all the harder to run is becoming increasingly difficult, less pleasant and more traumatic.

Can help massage. And it is quite a proven fact. In Italy collected data about 220 ultramarafontsah (males and females), 95% of whom complained of leg pain. After the massage, everybody feel better.

After the massage, 43 runner felt that delayed onset muscle soreness diminished, 176 athletes have noted significant improvements in health, one person did not notice any effect, but became worse not to anyone!

Although scientists have promised to continue the research until you can completely rely on the obvious assumption: massage improves blood circulation and, hence, metabolic products quickly excreted from the body, and the nutrients quickly come to muscles.

Due to the rapid recovery of muscles to be more flexible and less painful. Besides it is not always possible to relax after exercise, and without this recovery is difficult.

With the help of massage can not only regain its former pleasure of jogging, but also increase productivity. If you are serious about running, the massage should be one of the essential points of the running of your plan. It remains only to decide on the finances that you are willing to spend.

Option 1 is the most expensive massage specialist

This is the best variant. However, a course of massage in the salon or fitness center can cost tens of thousands of rubles. And after one course will not manage: it is better to massage regularly. In this case, no guarantee that the massage is really athletic, this price does not.

How you can save: massage therapists who are taking at home, take much less. Many thus there is a massage table, and medical education, and a great experience. Try to find such a professional, and you will save more than a thousand, and along with the time.

Option 2, the most romantic: ask for a loved one

Any therapist will tell you that you can not do a massage, if you are a layman. But you know, he just defends his piece of bread? In fact, if your husband or wife is ready to make you a massage, they can use the information available on the Internet, or to enroll in massage courses.

Advantages of this option are manifold: you will save money the family can do massage at any time at home and at the same time become closer with your loved one.

Besides, if you do not have mutations of nerve endings as the enemy Deadpool, do not hurt yourself unprofessional massage is not too difficult: just treat attentively to their own feelings.

Option 3 is not for the lazy: self-massage

This option, of course, is not so inspiring. But it is still better than no massage. The hardest thing here - to overcome their own laziness and excuses like "from this will not be confused," "about to get paid and go to the salon," and "not very much and wanted."

Available options:

1. Self-massage using your hands: stroking, pressing, rubbing and tapping.
2. Self-massage using massage balls and rollers (Or a tennis ball and a bottle).
3. Using special tumblers.

Video 1. Massage balls using

Video 2. Massage using hands

Video 3. foot massage

Personally, I like massagers Lyapko and is such quite powerful bandura.

How much and when

In fact, hard to find a runner who is familiar with an excess of massage. It is unlikely that you will be able to allocate too much time and money.

Ideally, you want to do massage in about a few hours after each hard training. But even if you do massage from time to time, it will still have a positive impact on the state of the muscles.

If you are going to participate in the race, it is necessary to have a massage for 3-5 days before the event.

In any case it is necessary to take into account that the intensity and depth of massage, on the one hand, is determined the load on the muscles in the run time, and on the other - determines the interval between the massage and the next jog.