- Stay Active: Immediately after finishing your race try to continue walking instead of dropping to the ground. Naturally, you will want to sit, but your body needs this "cool down" to transition from running 26.2 miles to its resting state. Walking for about 10-15 minutes will help draw lactic acid out of the muscles.
- Recovery Nutrition: Make sure to have a snack within 30-60 minutes of completing the race. You should aim to have a mix of carbs, protein and fluids. A common go-to for many runners is chocolate milk. Although good, this is unlikely to be enough after a marathon. Try a small turkey sandwich, veggies, pretzels, etc. Throughout the day sip on fluids to ensure adequate re-hydration.
- Inflammation: After this length of a race, your muscles are most likely inflamed. To mitigate this issue try to wear compression tights or take a cold bath/shower. This will help decrease inflammation and will increase the rate of muscle healing.
- Legs Up: Put your legs up against the wall! This will ultimately improve circulation and provide a slight stretch to some leg muscles.
- Roll It Out: Give yourself a few hours before foam rolling. Foam rolling helps break up any muscle tightness as well as release pooling of blood in your working muscles. This makes it easier for fresh nutrients and oxygen to travel to your sore muscles.
- Take a Break: Take a break from running while doing other wonderful activities to help you maintain your fitness. Take advantage of this free time by doing some non impact training such as yoga, cycling, swimming, etc. Some people need more time to recover than others. When you start running again, make sure to listen to your body to ensure it's able to handle the pounding.
You accomplished an amazing feat by completing a marathon. Congratulations! Now make sure you take care of your body to allow you to do another marathon!
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