Recovery tips post marathon After running a marathon, try to keep in mind the so-called “recovery window.” This is the period immediately after prolonged exercise, when the muscle enzymes that support glycogen production—the primary fuel your muscles relied on during the race—are elevated. Therefore, the best things to eat right after a marathon to replenish your muscles’ energy stores are similar to what you ate before. This means placing an emphasis on easily digested carbohydrates. The sooner you are able to take in these calories, the more glycogen your body will produce, and the sooner your muscles return to their normal state. During the first 30 to 45 minutes after you cross the finish line—the prime recovery window—your muscles can absorb 50% more glycogen than at any other time. During this time, when your stomach may be still a little unsettled, a good choice would be a smoothie at room temperature because—it is easily digested, has some protein, and is rich of carbohydrates. For your first larger meal, consider replacing lost carbohydrates with whole-grain pasta, basmati rice, oatmeal or other foods that are slow to digest. During the marathon, blood flow was largely shunted away from your stomach to working muscles. So give your digestive system some time to return to its normal working condition. It’s usually better to snack a little bit the rest of the day than to sit down to one large meal. Once you sense your stomach is back to normal, you might notice a desire for your favorite dessert. If ever there was a time to indulge your sweet tooth, this is it! After the marathon, you may be tempted to simply grab a bag of chips and head for the couch. We all have those moments. But this could delay your recovery for days. During the first evening after the race, you might be wound up and unable to sleep much. That is normal and perfectly okay. If that happens, try reflecting on your amazing accomplishment rather than stressing out because you are not able to fall asleep. Another benefit of having a massage soon after the marathon is that it may help you sleep by relaxing your nervous system which has probably been on overdrive since the night before. The Day After: Continue to hydrate. Massage sore muscles with your hands or a foam roller for five minutes each day. If youre really suffering, ask your doctor whether anti-inflammatory medication might help. Walk for 10 minutes, run a few seconds each minute for 10 to 20 minutes, and finish with 10 minutes of walking. In the Weeks After: Gradually add running time to your every-other-day workouts until youre back to where you were before the race. On nonrunning days, walk or do gentle cross-training. If you are eager to participate in another race, wait at least three to six weeks.
Posted on: Sun, 25 May 2014 09:37:05 +0000