Marathon recovery is critical for your body – how you treat your body post-race may be just as important as how you treat it during training. — Neglecting proper recovery can lead to potential injuries because your muscles need to rebuild and repair after the race. Be sure to incorporate a strong recovery plan when preparing for your next marathon by utilizing the following tips.
You’ve just crossed the finish line – adrenaline is pumping and you feel invincible. What’s next? Recovery. Here are five tips that can make an immediate impact minutes after the race:
Rehydrated, had a recovery snack and rested? Check. Now that you’ve taken care of your immediate needs, it’s time to take your recovery to the next level.
Some recommend runners should rest one day for every mile run in a race. While that can serve as a good rule of thumb, the answer to the question “how long should you rest after a marathon?” depends on many variables. The post marathon recovery period is ultimately up to the individual, so listen to what your body is telling you, and don’t feel pressured to start running again before you’re ready.
Resting is an important part of marathon recovery. Try to do at least one of the following within a few days of crossing the finish line:
Post-marathon nutrition can reduce the chances of injury and boost your overall health and well-being.
Meals containing both carbs and protein are scientifically proven to help with recovery after exercise; the mix of protein and carbohydrates help replace muscle glycogen lost during exercise more quickly and high-quality protein stimulates muscle repair and helps increase growth.
Four post-marathon snacks to try after crossing the finish line: