If you have finished running for a marathon, then you may be asking how to recover from a marathon quickly? In fact, recovering post-marathon is critical as your muscle fibers in your body will be subject to exertion and require some time to repair themselves. So, you should allow your muscles to recover in order to successfully commence your running activity again. This article highlights certain tips to recover from a marathon. Read more to learn about recovering from a marathon.
Nutrition Tips After Running A Marathon
In general, “recovery window” is a period that is associated with the significant rise of muscle enzymes, which stimulate the glycogen (the primary fuel utilized by your muscle fibers during marathon) production in the body. So, you should focus on taking easily digested carbohydrates, which help to restore your muscles’ energy reserve. It is advised to take these carbs in more number of calories in order to stimulate the production of glycogen and to restore your muscles to their normal state.
After running a marathon you should focus on taking more fluids to keep your body hydrated. Some of the recommended drinks include plain water, sports drinks, and fruit juice or electrolyte replacements. Post-marathon, it is advised to consume carbohydrates which help to restore the muscle glycogen (acts as an energy fuel). Most of the fitness experts recommend consumption of a carbohydrate-rich diet for at least two days following a marathon. In addition, protein plays an essential role in repairing and rebuilding the muscle fibers in your body.
Post-marathon, gentle stretching exercises are advised especially during the muscle recovery phase to minimize the muscle stiffness and joint pain. Taking a slow walk at night on the day you finish the marathon help to relax your muscles. You should begin with the warm-up exercises before performing stretching exercises on the subsequent day. Some of the gentle warm-up exercises include taking a jog or going on a casual bike ride. Begin your stretching exercises by lying on the ground. Your calves should be stretched, with a towel looped around your one of your foot. Your leg should be extended upwards, while increasing the stretch by pulling the towel toward your head. Repeat this stretching exercise few times before proceeding to the opposite leg.
Rehydrating and re-energizing
On finishing your marathon, the first action you should take is 1 or 2 packets of energy gel. Ensure that you consume the gels immediately after completing your marathon. In general, Energy gels belong to the group of basic simple carbohydrate, containing fruit puree and sugar. Then, you should drink few cups of noncarbonated sports drink. You can rehydrate your body post-marathon by taking several cups of sports drinks. This minimizes the severity of dehydration by supplying optimal fluid to your body.
Post-marathon, your muscles require some time to recover from the muscle exertion and to repair themselves. This is because marathon race could cause small tears in the muscles, which may require some time to heal and recover. Moreover, you may lack stiffness and feel better after a marathon race however the internal muscle still requires rest to heal itself optimally. Therefore, you should refrain from running even before recovering from a marathon race as it is associated with a high risk of future injury. So, it is advised for distance runners to take ice baths as it reduces inflammation. In fact, immersing your-self in ice baths can helps flush out toxic waste out of your system by improving the blood flow to the cold areas that are subjected to prolonged exertion. It also helps to heal microscopic muscle tears. Hence, it is advised to take an ice bath for 7 to 8 minutes, which is followed by warm shower after 30 to 45 minutes in order to avoid muscle tightness.
Swimming is allowed as it helps to recover from post-marathon muscle stiffness. Swimming subjects the body muscles to cold water, which has a gentle massaging action on the body. Swimming helps to get rid of extra calories, enables to exercise, and contributes to your overall state of fitness. You can begin with few laps of swimming at an easy pace. Swimming can be done at an easy exertion level for at least half an hour.
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How to recover from a Marathon?