Now that you've finished your race and pushed yourself to the limit, your heart rate should be accelerated and your breathing labored. You'll need to take some time to get your wind back. Give yourself a few minutes and walk a lap to calm your body. Bending at the waist is a common response after an all-out, pell-mell race, but this can lead to feelings of nausea and can cause vomiting. Additionally, laying down or assuming a sitting/collapsed body position can cause lactic acid to pool in your muscles, which will create more muscular soreness later. Now that you're feeling a little less haggard, you should take a light jog for a lap minimum, though you might want take a few laps for the best results. Your cool down jog should be comparable to your warm up. Both your warm up and cool down are intended to gradually prepare for physical activity or relax them afterwards. This helps prevent the damage sometimes caused by abrupt and extreme changes in activity. Some individuals sweat more than others, but after you've heated up for the race, run the race, and cooled down, it's likely you've been sweating pretty consistently for at least 20 minutes. This is a considerable amount of lost moisture that you'll need to replace. Once you feel well enough, you should drink some warm water to rehydrate.  Warm water is gentler on your system and won't cause your stomach to spasm or clench uncomfortably. These sensations in your stomach can lead to nausea or vomiting if you're not careful. Your body will also have lost electrolytes, which are important minerals your body needs to function. The primary electrolytes you'll need to be concerned with replenishing are sodium (salt) and potassium. Sodium replacement tablets are an excellent resource for serious runners, but regular salt can also be dissolved in water, salty snacks consumed, or raw salt eaten to restore your body's sodium levels. Potassium can be restored through eating certain potassium rich foods, like bananas, avocadoes, and beans. Your body has limbered up considerably over the course of your warm up, race, and cool down. This means that you will be at a higher risk for overstretching. To avoid overstretching, take a relaxed approach to your cool down stretch.
خذ نفسك. ابق واقفًا على قدميك وفي وضعية جسم جيدة. اركض لفة ببطء للتهدئة. اشرب لتعويض السوائل المفقودة. مدد جسمك باعتدال.