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Restitution (Read 130 times)

morphex


    I just ran 10km on the threadmill. Then I walked 5 minutes at 5km/h and a couple of minutes at 3,5.

     

    Is this ok restitution after a run? Walking a couple of kilometres home afterwards as well.

     

    I'm 112kg, slowly increasing the distance I run. Lots of muscle.

    On Instagram at https://instagram.com/morphexx

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    Blogging at http://blogologue.com


    Cattywumpus

      Restitution is a payment to a victim of a crime to make up for their loss.  Your walks aren't any use to them.  A good rest and recovery for you though.  Smile

       

      Runners run

      morphex


        https://www.lexico.com/en/definition/restitution

         

        Well, you know, I googled exercise restitution now, and got hits on exercise recovery.

         

        Also see point 3 in the link above. 😄

         

         

         

        Restitution is a payment to a victim of a crime to make up for their loss.  Your walks aren't any use to them.  A good rest and recovery for you though.  Smile

        On Instagram at https://instagram.com/morphexx

        On Twitter at https://twitter.com/blogologue

        Blogging at http://blogologue.com


        an amazing likeness

          5 minutes of cool down is usually pretty much all that's needed. If you're on a treadmill with heart rate sensor, use the cool down walk to get your heart rate under something like 90 - 100 and call it good.

           

          This is most commonly called recovery. At least on this side of the pond.

          I've done my best to live the right way. I get up every morning and go to work each day.

          morphex


            Yes, the words can have slightly different meanings..

             

            I guess one way to settle this, is to say that American English is the main language of the forums.

             

            And that brownie points, but no insulin pill points, are given to those who claim Belgium is a banana republic, and the US of A is world leader, world planner, world police and centre of intelligence. 😄

            On Instagram at https://instagram.com/morphexx

            On Twitter at https://twitter.com/blogologue

            Blogging at http://blogologue.com


            an amazing likeness

              Beer, waffles, chocolate, Spa.  Belgium rocks!

              I've done my best to live the right way. I get up every morning and go to work each day.


              It's a setup

                TBF, I consider a day off as restitution to my body.

                  Beer, waffles, chocolate, Spa.  Belgium rocks!

                   

                  Best french fries in the world too. The ultimate paradise.

                    When I run on the TM I'll usually do a cooldown walk where the minutes of walking equal the miles run. 5 mile run = 5 minute post-run walk, etc. It isn't based on any particular training thing I read or anything, really, other than I seem to feel a little better afterward when I do it. It's a bit more structured than when I run outside, where I just try to keep moving around for a bit in general after I'm done.

                    I wrote these words and you're reading them. 

                    Seattle prattle


                      that restitution terminology really made it hard for me to focus on what your after, but i think i have it now.

                      So, a progressively slower walk for about 7 minutes after a 10k treadmil run.

                      It depends what you're trying to do. cool down usually to work the lactic acid out of the muscles, to help with recovery. I only use a cool down after a workout that produces the lactic acid. That means, after intervals always, and maybe after a tempo (but probably not). And always after a race.

                      I wonder why you are doing it as a walk. Cool downs based on what i have always seen is done as a slow run, and to use  the term which is disdained so widely except in this context, a "jog". I guess it could be a walk, and it would serve the same general purpose.

                      I mean, are you having trouble recovering from your runs? WHat happens if you don't do the cool down walk? Probably nothing would be my guess.

                      A little jog afterwards is a good strategy if you are trying to increase your mileage, and you said you would like that. It facilitates adaptation of your muscles and connective tissue to more of the running as a stressor of those systems. And it does it mildly.

                      A little stretching, bending, range of motion exercises afterwards is of good benefit for a lot of runners, and i see a lot of the faster runners at the club doing exactly that.

                      morphex


                        This sounds like a simple good rule. Just moving some juice through the system to help wash out waste material and give the muscles some fresh nutrients and oxygen.

                         

                        When I run on the TM I'll usually do a cooldown walk where the minutes of walking equal the miles run. 5 mile run = 5 minute post-run walk, etc. It isn't based on any particular training thing I read or anything, really, other than I seem to feel a little better afterward when I do it. It's a bit more structured than when I run outside, where I just try to keep moving around for a bit in general after I'm done.

                        On Instagram at https://instagram.com/morphexx

                        On Twitter at https://twitter.com/blogologue

                        Blogging at http://blogologue.com

                        morphex


                          I did a new max lift on deadlift on Wednesday, Thursday I was fine.

                           

                          Thursday I ran 10 km, and today Friday after sitting for a couple of hours and some stress, I had pain in my left butt-cheek and hamstring.

                           

                          I was talking to my doctor a while ago, and he suggested I take it easy on the deadlifts, but it is after running I had pain this week.

                           

                          I guess I could jog down for 5 minutes at 8 km/h to see how that works, and maybe 5 minutes walking after that.

                           

                          I think the walking is a habit I got when I was around 130 kgs and doing more interval-like training and was really exhausted.

                           

                          As for stretching, I'm sceptical of stretching straight after a run. But maybe stretching the butt and doing a "pigeon pose"-like stretch is what I could try after runs, as those are the ones that can really hurt these days.

                           

                          that restitution terminology really made it hard for me to focus on what your after, but i think i have it now.

                          So, a progressively slower walk for about 7 minutes after a 10k treadmil run.

                          It depends what you're trying to do. cool down usually to work the lactic acid out of the muscles, to help with recovery. I only use a cool down after a workout that produces the lactic acid. That means, after intervals always, and maybe after a tempo (but probably not). And always after a race.

                          I wonder why you are doing it as a walk. Cool downs based on what i have always seen is done as a slow run, and to use  the term which is disdained so widely except in this context, a "jog". I guess it could be a walk, and it would serve the same general purpose.

                          I mean, are you having trouble recovering from your runs? WHat happens if you don't do the cool down walk? Probably nothing would be my guess.

                          A little jog afterwards is a good strategy if you are trying to increase your mileage, and you said you would like that. It facilitates adaptation of your muscles and connective tissue to more of the running as a stressor of those systems. And it does it mildly.

                          A little stretching, bending, range of motion exercises afterwards is of good benefit for a lot of runners, and i see a lot of the faster runners at the club doing exactly that.

                          On Instagram at https://instagram.com/morphexx

                          On Twitter at https://twitter.com/blogologue

                          Blogging at http://blogologue.com

                          Seattle prattle


                            So, i am getting the impression that your goal is avoidance of muscle soreness. Not stiffness in general, you are trying to avoid acute pains like the one you have now in the glutes. And you mentioned trying to get the byproducts out of your system after a run.

                            ONe thing you might try is alternating hard days with easy days, and that gives your body a chance to recover.

                            It;s hard to say. The training program is so runner specific. We can start out with the same boilerplate advice and plans, but invariably, the successful ones get tweaked and adapted based on the feedback one gets from their bodies and from their results, or lack thereof.

                            I like to try it all, the warm-ups, the cool-downs, the stretching, roam rolling, muscle activation, post workout recovery snacks, etc., and then file it away in the bag to be retrieved when i feel like it might be a cure for what ails me at the time.

                            It sounds like your dead lifts and resistance training in general will serve you well, though, with injury prevention. Just don't over-do it.

                            Good luck.

                            morphex


                              Ok, thanks.

                               

                              I'm not sure this I'm having is called sore muscles, it might be tight / cramped muscles that are irritating the nerve. Or something else. There is clear pain all the way down to the feet at times, and the outer side of the ankle felt sore yesterday.

                               

                              I'm also adding tricks to my arsenal, but I was wondering more about the period right after a workout.

                               

                              I see long-distance cycling pros wind down on a bike, and was thinking along those terms.

                               

                              I have a normal/good diet, with lots of nutrients, vitamins, minerals, protein, carbs, fat. Water.

                               

                              So I think what I put in is good, I'm looking for what I can do every time after a workout that will help restitution/recovery and in that way also prevent injuries.

                               

                              As for stretching, I read or heard that some muscles, ligaments etc. are too flexible after a long run. But I think major muscle groups could be safe to stretch.

                              On Instagram at https://instagram.com/morphexx

                              On Twitter at https://twitter.com/blogologue

                              Blogging at http://blogologue.com

                              Tchuck


                                 

                                ....So I think what I put in is good, I'm looking for what I can do every time after a workout that will help restitution/recovery and in that way also prevent injuries......

                                 

                                I use a device called H-Wave for recovery and active recovery.  It is amazing and has changed my life and after running 30 years I have zero aches and pains. It completes decongests your muscles. However, generally for optimum recovery you need good nutrition, sleep and active recovery. Motion is lotion. So, muscle activation and movement and lymphatic activation is key after a work out or hard work out to bounce back faster for your next work out. The trick is to not do too much to cause further breakdown.

                                 

                                A walk after a work out is active recovery whether done 5 minutes after, 2 hours after or 12 hours after. However, running 2 hours after a work out would also be active recovery but may be to much and cause further damage slowing the process. However, an easy 2-3 miles the next day after a hard work out may speed up process. You have to find what works for you.

                                H-WAVE - Helping Athletes Reduce Pain and Recover Faster

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