Answers (9)
1
Within the hour right after finishing the marathon, eat and drink to rehydrate and refuel your carbo stores. Keep moving and stretching to avoid blood pooling in your extremeties (legs) which reduces blood to your core/head, as it's easiest to get dizzy or cramping if you don't.
Wait at least an hour to do those things above before you indulge in the free post-race massages at the event, otherwise, you might cramp up on the table while getting your massage.
Same day/evening, or next day, when you're mostly recovered but still sore, is a good time to get an ice bath for your legs or whole body if you wish. Ice is good at reducing inflammation as your leg muscles will have many microtears from the extreme workout you just finished, and will help you recover faster. As I'm a spa junkie, I like to go to spas (especially Korean spas) where there are cold pools and warm jacuzzis and alternate between those to improve circulation, then to just relax in the spa.
Within 1-2 days after the marathon is a good time to get a massage too. Deep Tissue is good if it works for you. Or relaxing Swedish is fine (medium/firm) if you can feel it working your muscles. Including stretches and mobility like in a sports/thai massage is also good keep your joints mobile.
After a marathon, it's said that it takes up to 3 weeks to recover (1 day for each mile). It's OK to not run for a few days as you're recovering. However, I also found that 2 days after the marathon, I recover faster if I start doing a light jog/workout. It may feel tiring and sore at first, but it really gets the muscles moving again, but at a pace that feels OK, and I feel great afterwards.
Good luck / congratulations on your marathon! So when is your next one? Yes, it becomes very addicting! You'll be even more prepare then :)
I'm not an IDEA member (yet); just visiting the site and saw this question. I am an ACE/NASM certified personal trainer, a certified massage therapist, and a frequent marathon runner myself (20 marathons in past 4 years and many more half marathons).
Riya
www.linkedin.com/in/riyasuising
Wait at least an hour to do those things above before you indulge in the free post-race massages at the event, otherwise, you might cramp up on the table while getting your massage.
Same day/evening, or next day, when you're mostly recovered but still sore, is a good time to get an ice bath for your legs or whole body if you wish. Ice is good at reducing inflammation as your leg muscles will have many microtears from the extreme workout you just finished, and will help you recover faster. As I'm a spa junkie, I like to go to spas (especially Korean spas) where there are cold pools and warm jacuzzis and alternate between those to improve circulation, then to just relax in the spa.
Within 1-2 days after the marathon is a good time to get a massage too. Deep Tissue is good if it works for you. Or relaxing Swedish is fine (medium/firm) if you can feel it working your muscles. Including stretches and mobility like in a sports/thai massage is also good keep your joints mobile.
After a marathon, it's said that it takes up to 3 weeks to recover (1 day for each mile). It's OK to not run for a few days as you're recovering. However, I also found that 2 days after the marathon, I recover faster if I start doing a light jog/workout. It may feel tiring and sore at first, but it really gets the muscles moving again, but at a pace that feels OK, and I feel great afterwards.
Good luck / congratulations on your marathon! So when is your next one? Yes, it becomes very addicting! You'll be even more prepare then :)
I'm not an IDEA member (yet); just visiting the site and saw this question. I am an ACE/NASM certified personal trainer, a certified massage therapist, and a frequent marathon runner myself (20 marathons in past 4 years and many more half marathons).
Riya
www.linkedin.com/in/riyasuising
1
I agree with Riya. It's the advice I use for myself (marathoner and triathlete). And the advice I give to clients. The other thing I recommend is foam roller work/stretching. It really works to release the lactic acid build up in the muscles, release the tension build up in the tendons (especially the it band in runners) and fascia, and relax the muscles themselves. There are lots of YouTube vides showing you what to do. The great thing too, is the foam roller can be added into your next marathon training plan to help you through out the training.
0
Hello Eunice,
What exactly are you asking? To keep it simple, you want to listen to your body and do what feels right and good. So, could you please be more specific as to what you want to recover?
Otherwise, rest, stretch, make sure to replenish fluids and carbohydrates, and keep inflammation at bay with RICE.
Thank you and take care.
What exactly are you asking? To keep it simple, you want to listen to your body and do what feels right and good. So, could you please be more specific as to what you want to recover?
Otherwise, rest, stretch, make sure to replenish fluids and carbohydrates, and keep inflammation at bay with RICE.
Thank you and take care.
0
Stretching, soft tissue massage, refuel (eat) for sure, a warm shower and or some icing (if you have any particular areas that are problematic either before your race or have become so afterwards).
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
0
"Sleep is considered one of the best metods of recovery...Consuming carbohydrate with a high glycemic responce in combination with protein that has amino acid tryptophan readily available (dairy, meats, nuts, soy) can potentially decrease the amount of time necessary to fall a sleep and may also increase quality of sleep...Casein, which found in milk and other dairy products, the available protein can potentially act with growth hormone to optimize the synthesis and repair of muscle."
I had citated this passage from the wonderful book, written by Krista Austin, PhD and Bob Sebonar, MS, RD, CSSD, CSCS "Performance Nutrition"
I had citated this passage from the wonderful book, written by Krista Austin, PhD and Bob Sebonar, MS, RD, CSSD, CSCS "Performance Nutrition"
0
And I am also wandering why IDEA Health&Fitness Assosiation didn't verified my three NASM and two AFAA sertifications.
0
Simple sugars and proteins after your marathon.
After you get back to a resting state, eat plenty and get lots of rest. If you can I'd suggest cryotherapy or heat therapy.
Last two might be more of a placebo effect though.
After you get back to a resting state, eat plenty and get lots of rest. If you can I'd suggest cryotherapy or heat therapy.
Last two might be more of a placebo effect though.
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