How to recover after a marathon
It’s getting to the finish line of a marathon, and some runners may promise never to run again. But when all is said and done, many contenders end up being bitten by the worm and can’t wait to train for the next big race. But beware, even before returning to running, marathon runners must let their bodies recover from the tremendous physical achievement of running forty-two kilometers. Today we’ll tell you how much time your body needs to recover after a race, as well as tips on how to thrive in restoration and return to peak performance.
What is the secret formula?
Immediately after a long-distance run, studies show that the body’s efficiency in using oxygen is severely impaired. Although it seems that the bad swallow has already passed, your body still has trouble holding on and recovering the damaged muscles.
Despite myths such as”taking one day off for every mile you travel” persist, 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, before gradually resuming walking again – the reason for this range? Muscle restoration changes a lot depending on the individual person, the way in which muscles react to stress differs from person to person. For the most part, runners can expect discomfort in the restoration cycle set at about twenty-four to forty-eight hours after the race, reaching a maximum of seventy-two hours after the progressive reduction. The key: let the muscles recover fully, properly tending to new or persistent injuries (doctor’s orders!), and as soon as 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 up a marathon – naturally you’ve earned that right! But for those who can’t wait to run again (or at least walk in general instead of limping), there are more than two scientifically proven ways to speed your recovery:
1. Train with caution
The better the preparation, the softer the restoration will be. If the distance and pace of the race is comparable to what is done in training, the muscles will surely already be adjusted to that level of stress, minimizing tears and pain.
2. Free your muscles
To practice affordably yourself, try one that will help to calm crowded muscle tension and increase flexibility. A golf ball or tennis ball can also help you in difficult situations.
3. Eat well
To help the muscles recover as quickly as possible, look for protein-rich foods. By the way! Milk with chocolate can work surprisingly well as a refreshing drink due to the unbeatable proportion of carbohydrates and proteins. Naturally, don’t forget to drink plenty of water to stay hydrated.
4. Ice, ice!
The pros do, why not? It may sound brutal, but immersing your legs in an ice bath has proven to significantly reduce muscle pain and help sustain strength and flexibility.
5. Buy yourself out.
These days, many long-distance runners wear tight clothing before, after, and even throughout a race. No, the’80s aren’t back, those neon knee socks are really a form of compression garment, 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 swimming in the top 1 of the exercises to be carried out in this post-race regime, since there is”no impact on the body and the water calms the muscles”. Another way to continue in the line of recovery: an easy way on the exercise 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 complete muscle restoration is to find what works for you. Each person’s body is unique and may react differently to different article-run routines. It’s all up to you to locate the winning combination and run with it!