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Ryan Gregson's Blog by Ryan_Gregson

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Ryan Gregson is the fastest 1500m runner Australia has ever produced. His time of 3:31.06 at the Monaco leg of the 2010 Diamond League Series shattere...

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Total posts: 159

Started: 13 May 2011

Last post: 23 Nov 2014

  • 5 Steps To The Perfect Runners Cool Down...

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    1. Jog

    You want to start jogging pretty quickly after you have raced or trained so that your body doesn't stiffen up.  Ten to twenty  minutes of slow jogging should wind down the body's muscles so you can pull up well over the next few days .

    2. Protein

    Within 30 minutes of finishing racing or training, try and get at least 20g of protein into your system. I use Endura Optimizer (protein and carbohydrate recovery drink) and Endura Pro Body Bar (protein bar) which provide plenty of fuel to assist in my recovery.

    5 Steps To The Perfect Runners Cool Down...3. Stretch

    I pull up really sore in my calf muscles and in my hamstrings so I make sure I pay extra attention to these areas in my cool down. If I don't look after them, I struggle with delayed onset muscles soreness for a few days.

    5 Steps To The Perfect Runners Cool Down...4. Massage

    Massage helps iron out  the kinks. Straight after a session or a race you may not need a really hard and deep massage, perhaps just  more of a flush to bring blood to the sore areas of your body. Later on in the week if you're still a bit sore, it might be time for a deeper massage to target any points that are still tight.

    5. Ice

    At the end of the cool down process an ice bath is handy to reduce the inflammation placed on the body. I was once told by John Steffensen that an ice bath acts to shut down the body's nervous system so it can start again. I don't know if that's true or not, but I can understand the method he's going for. The ice takes the blood away, so then when you hop out of the bath, blood will rush back to the area to create a flush.

    All the best with your cool down.

    Ryan

    Twitter: @RyanGregson25
    Instagram: ryangregson25
    Website: www.gregsonrunning.com

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