How to recover after a marathon
It’s getting to the finish line of a marathon, and certain runners may promise never to run again. But when all is said (and done), many contenders end up getting stung by the worm and can’t wait to train for the next big race. But watch out! Before returning to run, marathon runners must let their bodies recover from the tremendous physical achievement of running forty-two kilometres. Today we tell you how long it takes for your body to recover after a race, as well as tips for progressing the restoration and returning to peak performance.
What’s the secret formula?
Immediately after a long-distance run, studies show that the effectiveness with which the body uses oxygen is severely impaired. While the bad swallow seems to be over, your body still has a hard time holding on and regaining damaged muscles.
Despite myths such as “taking a day of rest for every mile traveled” persists, there is no science to back them up. Some specialists, however, advise resting for 3 to 7 days after a marathon to allow the muscles to recover, even before gradually resuming walking again. The reason for this range? Muscle restoration varies greatly from person to person, the way muscles react to overwhelm differs from person to person. For the most part, runners can expect discomfort in the restoration cycle established at plus or minus twenty-four to forty-eight hours after the race, reaching a maximum of seventy-two hours after and before the progressive reduction. The key: let the muscles recover fully, properly tending to new or persistent injuries (doctor’s orders!), and, when the body is well prepared, we will be able to return to the asphalt in good physical shape.
Your action plan
It may be tempting to relax for a while after filling out a marathon, naturally you’ve earned that right! But for those who can’t wait to run again (or at least walk as a general rule instead of limping), there are more than two scientifically proven ways to speed your recovery:
1. Train wisely
The better the preparation, the softer the restoration will be. If the distance and rhythm of the race is comparable to what is done in training, the muscles will surely be already adjusted to that level of burden, minimizing tears and pains.
2. Release your muscles
So that you can practice economically, try one that will help to calm crowded muscle tension and increase flexibility. A golf ball or tennis ball can also help you in very difficult situations.
3. Eat well
To help your muscles recover as quickly as possible, look for protein-rich foods. By the way! Chocolate milk can perform surprisingly well as a restaurant drink due to the unbeatable proportion of carbohydrates and proteins. Naturally, don’t forget to drink plenty of water to keep yourself hydrated.
4. Ice, ice!
Pros do it, why not? It may sound brutal, but immersing your legs in an ice bath has been proven to significantly reduce muscle pain and help sustain strength and flexibility.
5. Buy Yourself
These days, many long-distance runners wear tight-fitting garments before, after, and even throughout a race. No, the eighties are not back, those neon knee socks are really a form of compression garments, which can reduce pain and inflammation.
6. Achieve low impact
Every time you return to exercise, look for low-impact options. The enormous specialist Andrew Kalley puts the swimming in the top 1 of the exercises to carry out in this regime following the race, while there is “no impact on the body and the water calms the muscles”. Another way to continue in the line of recovery: an easy path on the stationary bike. This will cause your legs to move again and new blood to circulate in the area, which will speed recovery,” Kalley says.
As with training, the trick to a complete muscle restoration is to locate what’s going on in you. Each person’s body is unique and may react differently to different article-career routines. It’s all up to you to locate the winning combination and run with it!