Do you know that after finishing a marathon race, the recovery window for your body can take anywhere from a few weeks up to several months? But more importantly, your body’s recovery depends on the strategies you employ right after the race.Here are some simple yet effective steps to improve your post-race recovery.
Immediate post-race activity
The rate at which your body recovers from the intensity of the race is largely dependent on what you do post-race. In order to help your body return to its normal resting state post-race, you should continue walking for roughly 10 minutes. Take your pictures, grab your medal and refuel, but keep on walking, as this helps your blood flow and heart rate return to its normal condition. Experts also say that this prevents the blood from pooling down your legs, which can cause fainting.
Refuel depleted nutrients
It is important to consume carbs, sodium and as well as some protein to replenish what you burned up over the course of the marathon.These body fuels are most efficiently absorbed by the bodyif done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods. If you are the type of person that doesn’t like to eat recovery foods post-race, then a sports drink might work for you. Especially useful are recovery drinks that are specially formulated with all the nutrients you need post-race.
Get Off Your Feet
After your cool down walk sit or lay down for 1-2 hours. After this it’s time to eat and this time you should go for a proper meal, this meal should also be high in carbs
Monitor your hydration
Dehydration can still occur even after the marathon. It’s therefore important to monitor your fluid intake throughout the day. Drink fluids in small but frequent amounts to ensure that your body is replenished. You can also check your urine output for hydration – pale yellow urine means you’re well-hydrated, but dark-colored urine may indicate that you’re not getting enough fluids, so you need to keep hydrating.
You’re earned it, for the next 2 days no running not even cross training, instead go for a massage you’ve earned it!
The bottom line: Give your body enough time to rest after the race, so that it can reward you with a speedy recovery and help you get back on training sooner than later.