AI Running Coach - Personalized Training Plans by GPT-4o

After the Spring Festival holiday, whether it's going to work or school, running or fitness, it seems like there's always a lack of energy. You feel lazy, unmotivated, and lacking drive. This is actually a common manifestation of what we often call 'post-holiday syndrome.'

For this state, I have only one suggestion: exercise! No matter how much you don't want to go out and move, or how much you just want to stay in bed a little longer, once you have a plan for exercise and work, you must actively get moving.

So the question is, after indulging in food and drink and stopping running for half a month during the New Year, how do you deal with post-holiday syndrome? How can you correctly and gradually restore your exercise routine?

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After the holiday, control your diet and start exercising, but keep the intensity in check.

'Control your diet and start exercising' is something we often say, but have you really done it? Once people relax during the holidays, they tend to 'unconsciously eat,' especially snacks. They eat when they're hungry, eat when they're not hungry, and even eat when they're full...

Before starting to exercise, make some adjustments to your diet. Try to replace staple foods with oatmeal millet porridge, oatmeal pumpkin rice porridge, or eight-treasure porridge, accompanied by steamed corn and sweet potatoes. Whole grains are rich in dietary fiber and can promote gastrointestinal motility. Reduce the intake of meat and eggs, and eat more fruits and vegetables.

A person with a regular exercise habit will return to the starting stage of their training ability after stopping exercise for more than seven days, although their cardiovascular and muscle functions will be better than those with no exercise experience. Therefore, do not rush into intense exercise after the holiday.

Similarly, during the recovery period, avoid high-intensity exercise. You can alternate between core strength training and slow jogging recovery training. Adding some resistance and weight training can help you get into the exercise state better.Jumping straight into high-volume exercise without a transition period after the holiday will not only fail to quickly restore your previous fitness level but also increase the risk of injury.

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Slow jogging recovery training is your best choice!

When you exercise regularly, frequent stretching and relaxation exercises keep your muscles loose and tense. After a break, muscle flexibility and tension decrease. To prevent injury, do not neglect warm-up exercises before starting to run.You can try stretching exercises or a warm-up run by walking slowly, then walking quickly, and finally jogging. This can improve your endurance, extend your training time, and prevent your body from getting too tired.

For post-holiday recovery, it's best to start with slow jogging. In the first three days, you can brisk walk and jog to gradually get into the exercise state. In the first week, focus on slow jogging, with a pace that allows you to breathe smoothly. In the first two weeks, do not run for more than 30 minutes or 5 kilometers each time, and then increase the distance by 10% each week.

If you have been running regularly, you can reduce the pace appropriately and increase the running volume and speed based on your body's recovery state. After a week of recovery training, you might consider hiking or trekking on the weekend to give your body a break and adjust.

It is important to drink plenty of water after running. Even a slight dehydration can cause many unnecessary side effects. Dehydration will slow you down, so carry a bottle of water with you all day and drink it as needed. After all, water has no calories.

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Restoring core strength training is also very important for runners.

During the Spring Festival, overeating and lack of exercise can easily lead to muscle relaxation, joint stiffness, and a decline in core strength. Core strength, especially abdominal strength, is particularly important for runners. Therefore, during the slow jogging recovery period, you can alternate with core strength training to improve physical function and reduce pressure on the knees and feet, avoiding injury.

There are many methods for core strength training, such as push-ups, sit-ups, planks, and abdominal muscle exercises, which can effectively increase muscle endurance and strength. However, to prevent muscle imbalance and injury, it is recommended to focus on low weight and high repetitions.

After recovery training, you can appropriately add some weight training and resistance training to increase running speed. The simplest weight training includes running with sandbags, barbell squats, etc. You can also choose to climb stairs to increase your body's resistance ability and achieve the best exercise state.

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What should you pay attention to when resuming exercise after the New Year?

First, if your body feels uncomfortable, you must stop running, even if you think your body can still handle it. Rest is the priority.

Second, in your weekly and monthly exercise schedule, you must have a full day of rest each week. Adequate rest is necessary for muscle fiber repair.

Third, running must include scientific warm-up, post-run stretching, and learning to regulate breathing. Protect yourself and prioritize safety.

Fourth, pay attention to the weather. Early spring has large temperature differences between day and night. The northern climate is dry, while the southern climate is too humid. Avoid extreme weather and cold early mornings and late nights during recovery training.

Fifth, ensure sufficient sleep. Sleep is essential for body recovery. Maintaining adequate sleep keeps your body in a good state, improving training results.

Although your body's 'flexibility' greatly decreases after the New Year, you must not rush into intense training to restore your previous exercise volume. Everything requires a transition period. Control your diet, eat light foods, adjust your biological clock, and gradually increase your training volume starting with slow jogging. Soon, you will return to your previous state!

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