How to Recover From a Marathon
How to Recover From a Marathon
Training for and running a marathon takes a significant amount of time, energy, grit, and guts. We set our minds on the big day and spend months methodically preparing our preparation, but we rarely consider the marathon recovery. It’s not a good idea to take too much time off from running after putting in all the effort to get in marathon shape. Finding the right mix between recovery and regression is crucial.
What we do the next day or two days following is crucial, but after a few months of rigorous training to prepare our bodies for racing, it’s vital to give yourself a break. Recovery from a marathon is both physical and mental.
“You have to think about how much of a toll the marathon had on your body, how you trained going up to it, and how you felt leading up to it and during it,” says Mary Johnson, creator, owner, and performance coach at Lift.Run.Perform. “Did you finish up running at your current fitness level?” “Was it faster or slower?”
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Are you a beginner, amateur, semi-professional or professional athlete?
Are you running for fitness?
Running for Half Marathon and Marathon needs a lot of things to look after the race.
The very important aspect is also before the race what must get into it.
There’s also the psychological part of completing a race. According to Johnson, her teachers frequently take into account the mental stamina required for a long, arduous training procedure. Time off might sometimes assist you to recover your mental power by providing you with a break from that concentrate.
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What to eat and nutrition
Prioritise refueling and rehydrating. After a hard exertion, the last thing we want to do is eat or drink, but refueling and rehydrating post-run are critical in supplying your body with the building blocks it needs to repair muscle. 30 to 60 minutes after finishing your run or race is the best time to eat and drink. Drink plenty of electrolytes and eat a slice of whole-grain toast with avocado, nut butter, or coconut oil. Later on, follow up with a hearty meal after 30 – 45 minutes of the race.
Consider soaking in an ice bath. Although the scientific opinion on ice baths has altered throughout time, they are nevertheless popular. An ice bath is a terrific approach to reduce inflammation and aid in marathon recovery, especially if you think it’s helping. To make the ice bath more comfortable, put on a sweatshirt and fetch a hot cup of coffee or tea. Soak for ten to fifteen minutes. If you can’t get into an ice bath right after your race, consider using freezable wraps and compression gear to help you rehabilitate.
Roller and Maximum stretch
Take some time after your run or race to stretch and foam rolls your muscles, especially those that are habitually tight (you know, those muscles that ache when you get out of bed first thing in the morning). Recovery can be aided by breaking up lactic acid and extending muscles. Is not advisable to massage immediately after the race.
7 days after the race
Get your feet moving. After a big marathon effort, some runners swear by shaking out runs, while others prefer to take a few days or even a week off. Moving after a big race is a good idea since it gets the blood flowing again into muscles, supplying much-needed nutrients. However, doing too much too quickly can result in injury, so take it easy at first. It’s critical to pay attention to the messages your body sends you at any time during your training cycle.
After 10 days, normal aches and pains should disappear; anything more than that, Johnson recommends, is time to consult a doctor.
Make a strategy for your upcoming race. Once you’ve healed, putting another race on the calendar will help push you to get back into your training regimen. In the winter or early spring, a half marathon might help you maintain your endurance basis.
Make sleep a priority. Your body requires sleep to effectively mend muscles and help you reset after a particularly strenuous effort—during sleep, we secrete growth hormone, which repairs and strengthens muscles while also reducing inflammation. For the best results, aim for 7 to 9 hours of sleep per night.
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14 days later
Any athlete can start training but must not be intensive. Start from slow easy runs and move ahead thereby preparing for your next.
Make necessary adjustments to your training. Return to your regular jogging routine, but reduce your weekly mileage and effort by roughly half. Deep muscle tiredness is possible, especially if you’ve raced hard. While a determined runner may not be able to wait for rest, rehabilitation, and light workouts, the “off” session is critical to ensuring a successful future with many more finish lines in the distance.
Maintain a healthy lifestyle. It’s fantastic to capitalize on the marathon’s thrill, but give your body some time to recover. The off-season is named that way for a reason: now is the time to focus on things like mobility and injury prevention. Consider dialing back or substituting cross-training for some of your run days if you’re experiencing niggles or overuse issues.
Mentally healing from a race can be just as difficult as physically recovering from a marathon. If you ran the first race alone, finding like-minded runners at a local business or club can be a great way to stay motivated and connected. This is especially true if your race did not go as planned—other runners may be able to assist you in getting back on track.
Running with a group is the best way to keep motivated every day. This will help you to prepare for your next race.
Make recovery a priority as an athlete or a fun runner or a fitness runner.