跑完二十多公里、半馬或全馬後，雙腿像不屬於自己的般沉重無力。

1It is not advisable to rest immediately after exercise

2Do not sit down or lie down to rest immediately after exercise, but gradually slow down the exercise, stabilize the heart rate, and avoid sudden stopping.

3, stretching and other actions after exercise

4After high-intensity exercise, be sure to do a gentle movement. For example, stretch after a long run or brisk walk to relax your legs; For other exercises, you need to do the corresponding relaxation movements, which can be referred to the guidance on the exercise software.

5Drink small amounts of water several times

6, during or after exercise, rehydrate, in small amounts and many times. When you sweat a lot, it is recommended to drink salty drinks such as salt soda to replenish electrolytes.

7, do not eat and do not force

8After high-intensity exercise, appetite is usually reduced, and many people can't even eat. Don't force eating, and when you want to, eat light food in moderation.

9Foot massage is good for your health

10After high-intensity exercise, it is best to soak your feet in hot water or take a bath. The results are even better if you can do a foot or full body massage.

11Pay attention to the friction in the legs after washing

12The inner thigh is easy to bruise, so cleaning and disinfection is very important. After alcohol treatment, keep it dry and sprinkle prickly heat powder to prevent discomfort.

13, the combination of work and rest, strengthen exercise.

14Finally, remind everyone to remember to relax more, comfort first, after sufficient rest, you can gradually increase the intensity of exercise the next day, so that the body can slowly adapt.