If you’ve just sprinted a mile and are feeling breathless, sitting down might seem like a natural choice to catch your breath. However, according to Dr. Dharmesh Shah, Founder & Director of Holistica World, this is not the best approach for your body. Dr. Shah explains that sitting down right after intense exercise can lead to several issues.
“Sitting down immediately after running isn’t recommended because your body needs a gradual transition from high-intensity exercise to a resting state,” says Dr. Shah. This transition helps to normalize your heart rate and blood circulation. Abruptly stopping exercise can lead to dizziness or fainting as your body struggles to adjust.
Why Sitting Can Be Harmful
When you sit after running, your muscles stop contracting, which slows down blood return to your heart. This pooling of blood in your legs can reduce circulation and may cause lightheadedness. Additionally, sitting can hinder the removal of metabolic waste from your muscles, delaying recovery. Dr. Shah also notes that this pooling effect can exacerbate varicose veins by increasing pressure on the veins, potentially worsening their appearance and discomfort.
Recommended Post-Run Practices
Instead of sitting down, Dr. Shah advises engaging in a cool-down routine to aid recovery.
- Cool Down: Spend 5-10 minutes walking at a moderate pace. This helps maintain blood flow and gradually lowers your heart rate.
- Stretch: Follow up with gentle stretching exercises targeting major muscle groups to prevent stiffness and improve flexibility.
- Hydrate: Drink plenty of water or an electrolyte beverage to replace fluids lost through sweat.
- Nutrition: Eat a balanced snack or meal with carbohydrates and protein within 30 minutes to an hour after running to support muscle recovery and replenish glycogen stores.
- Rest: Ensure adequate sleep and consider rest days between intense workouts to give your body time to recover.
Adhering to these guidelines can help your body transition smoothly from high-intensity exercise to rest, enhancing recovery and overall well-being. Avoid the temptation to sit down immediately after running, and opt for a structured cool-down routine instead.