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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See? Angelie Albutra U0001f602
my love Mark Brian ;)
d nako keri hahaha
Pag nag marathon recovery ako inaabot ng 6 months e
Marvin, Michaela, Maruth, Von :D
Knabahan ako sa tip #5 hahaha
Yung going out of shape? Hahaha! Malapit na! Magcleclaim na ko mamaya! :D
For condura? Ako sa 31 pa :)) prepaid card haha!
how come no one is responding to my querry about the shirts i have ordered…i sent some messages on the pm box…i also posted a message yet not a single word from pinoyfitness even though you are active
thanks, finally i got a response…thanks a lot…
Sorry about that sir, sometimes we get swamped with messages
hehe sakit mga hita ko up 2 now prang firstym tlg
Yelo nga kc katapat niyan ibabad un hita at paa…
nakaka ugat nmn kc un hahha!
Ako un right foot ko masakit pa din pag nilalakad… U0001f629