WARM UP
Start slowly with a short stride and gradually up your pace and stride length during the first five minutes. If you suffer from stiff joints then do some leg lifts before you start – just lift your knee to hip height 10-15 times on each leg.
COOL DOWN
Simply slow down for the last five minutes of your walk And really, how hard is that?
DRINK
Stay hydrated! If it’s a long walk , include a sports drink to replace electrolytes lost through sweat.
STRETCH
While your muscles are still warm, stretch out your calf and thigh muscles, and if you’ve been carrying a pack, stretch your back, too.
BATH
Freaked out by talk that ice baths boost recovery? Luckily, a warm bath is the best remedy after a walk. It boosts circulation which helps remove waste products from your muscles. So sink into those bubbles and relax. Save the ice for localised injuries – slap an icepack on the injured area to reduce swelling and boost healing.
EAT
There’s a 60-minute window after your walk when your muscles are screaming for refuelling. But resist those chips and opt for quick release carbohydrates and a bit of protein. A glucose drink and a sandwich are perfect.60 90 minutes later have a balanced meal of slow release carbohydrate, protein and fat – brown rice or pasta with oily fish is good.
MASSAGE
Great for reducing muscle soreness and tension, but it should be done by a qualified professional to avoid injury.
WALK
Instead of lying flat groaning about your sore legs, go walking. Yes really. Otherwise known as active recovery, it frees up your muscles – so warm up, stroll for 30 minutes, and then stretch.
THE PERFECT RECOVERY
Stretch all major muscle groups immediately after your walk.
Have a drink/snack containing glucose and protein.
Sixty minutes later have a balanced meal.
Sixty minutes later have a warm bath.
Source: Live for the Outdoors
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