5 Marathon Recovery Tips
So you just finished a marathon. Good job, you!
Now you’re all set to do something that’s just as important: Marathon Recovery. It’s a part of training that runners often take for granted, but should actually be taken seriously. If you don’t recover from a marathon properly, you’ll be more prone to injury, and it’s going to be harder to reach your PR and stay in shape.
Here’s a simple marathon recovery plan you can follow so you can get back to racing in no time.
Tip #1: Do stretching exercises to help Loosen up tight muscles or get very light massage or use a form roller. After 2-3 days, if there are leg muscles that are bothering you, that’s the time to get a deep tissue massage.
Tip #2: Maintain a healthy, Wholesome diet and avoid Junk Food, your body just lost a lot of nutrients, so Eat a lot carbohydrates, protein, and fruits. The carbs and protein will repair damaged muscles while the fruits will give your body a boost of Vitamin C and antioxidants and strengthen your immune system.
Tip #3: Immerse your lower body in ice cold water for 5 minutes then dip it in hot (bath temperature) water for another 5 minutes. Repeat this 2-3 times, ending with the cold bath. This encourages proper blood circulation and help speed up muscle recovery.
Tip #4: An hour before going to bed, soak your legs in warm water with 3 cups of epsom salt (also known as magnesium sulphate available in drug stores) and 1 cup baking soda for 10-15 minutes. Then stretch your legs and relax.
Tip #5: Don’t worry about going out of shape during the recovery period. Relax. It’s more important to recover fully from a marathon properly so you can train harder in your next training sessions.
Note: You may be experiencing a runner’s high, but it is recommended to schedule races 6 weeks after a marathon. Let your body rest. Your patience will be rewarded with a body that’s fitter, stronger, and healthier than ever before.
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