Marathon is hard for your body. How did this recover in the weeks after the game. (Source: Getty Images / Yelizaveta Tomashevska) If you just attended the marathon, you might think, What is it now? That, or you really want to lie down, this will be a completely understandable reaction.
Whatever you do, it should be part of your recovery plan after the marathon. According to head coach Will Rogers on the runway, most runners need 30,000 to 45,000 steps in a marathon - these steps have a major impact on your body. This is why you should give priority to recovery within hours, days or even weeks after the game.
Don't know where to start? This is what your body has just experienced - plus step by step guidance to ping it to bounce.
Why recovery is important
Believe it or not, your race is not over when you cross the finish line. Just like you plan a game, you should plan your marathon recovery completely.
"Runners have no plans to recover from the biggest marathon," said registered nurse Angie Spencer. The coach and boss of the Marathon Training Academy. “They often follow the training program carefully until the match day, but still want to know what to do after the game ends.”
Do you really need to recover from ? According to a study published in the official journal of the National Kidney Foundation in in August 2017 , for beginners, marathon may have short-term kidney damage, and marathons can make you nervous. According to the American Heart Association,
In addition, July 2019 orthopedics and sports physiotherapy magazine found that in the past few weeks, nine out of ten runners experienced Have a disease or injury in a game. If that is you, then recovery is even more important.
"There are also some studies that show that running a marathon can damage the body to the cellular level," said race director and operations coach Seth Ko.Pf said. Kopf running. “Unlike muscle soreness, cell damage is not always obvious, which means you don't feel pain. That's why it is important to allow proper downtime after the marathon.”
After the game, you may You will notice more immediate changes, such as weight loss due to fluid loss (may be higher depending on o) temperature and muscle aches during your game. But because many of the effects can last for a while, as Kopf points out, there are no obvious indicators of physical stress - including impaired immune system - that treatment should begin immediately after you cross the finish and continue two weeks after the end of the game.
Understand all of this, why do we continue to run marathons? Then, in July 2019, medical hypothesis studied the marathon as a childbirth because we finally forgot the pain. "Although the body faces all these challenges, a positive side effect of the marathon is the release of brain chemicals such as norepinephrine, dopamine and serotonin, which can regulate positive emotions and alertness," Spencer said. Thanks to these chemicals - and the appropriate rehabilitation program - you can get a positive experience (and possibly the least discomfort).
Tips
Proper competition training will help the recovery process go smoothly. Kopf pointed out that some discomforts are inevitable, but if you are inconsistent during training, the situation will be worse. “Incorporating dynamic warm-up, active cooling, strength training, foam rolling and stretching into training will help you succeed in match day and recovery.”
Recovering basics
[123 "Runners tend to be two extremes after the marathon," Spencer said. “Some people need to extend their breaks, but it's hard to get back to normal running routines. Others won't take a break after the game. Re-enter yourself into challenging training programs that can lead to injury and burnout. "The basic elements that begin after the game and continue to recover in the next few days and weeks include hydration and refueling, stretching, foam rolling, rest, and finally, restoring easy activities (also known as active restore). To make it easier, we created a post-marathon schedule for you.Follow up after the next game.
Resume your race after the marathon
Immediately after the game
Once you cross the finish line, you will be tempted to stop moving, but continue walking About 10 to 15 minutes Spencer said that after the game, through the larger marathon, you can achieve this by collecting the medals of the Terminator and collecting your medals. And grab any post-match rules (including cooling blankets and food)."Go to the food area after the game to grab some food and drinks," Spencer said. “Consuming carbohydrates 30 minutes after the marathon, the combination of protein and liquid will provide your body with the tools you need to start repairing muscles and replenishing moisture. If you can't eat solid food right away, try drinking at least one recovery drink. That 30-minute window. "
After you have food and drink and walk through the finishing area, change your clothes if they get wet. Spencer said that this will help to adjust your body temperature, which can rise two to three degrees during the game, allowing your body to work harder to draw blood. (Of course, Spencer str you should go to the medical tent to resolve any injuries or problems.)
What about the celebration after the run? Go ahead. Rogers said: "I told my runners that they will live a little once they complete the marathon." "You should be rewarded for four to five months of training, so go eat hamburgers and french fries."
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One day after the marathonThe first thing first? go to bed! This is the time you start taking a break. Sleep is not only essential for recovery, but also essential for everyday cognitive function. Rogers pointed out that in the days after the marathon, if your schedule allows, you should definitely sleep more (and you should give priority). This is also the time for you to start rolling the bubble.
Rogers believes in active rehabilitation to increase blood circulation and damage muscles. "I don't recommend visiting Disney World right away, but walking two or three miles a day is very fast for relieving pain."
After you left, Rogers said you can do some slight stretching, though cautiously, Because your muscles are damagedJust started the healing process. You should continue to replenish and replenish to replace the lost items in the game and consider taking vitamin C or multiple vitamins for additional immune support.
One to two weeks after the marathon
] Most of the things you did during the weeks after the marathon were your continuation at the beginning of the second day. : Get plenty of sleep, foam rolling, stretching and possible massage.
"You should wait for a few days before the coup in the massage, if done too early, it may further aggravate muscle damage," Kopf said. "Priority to sleep, this is your first line of defense. Target a nine to ten hours of sleep in the days/weeks after the marathon. Nap is another good way to promote recovery, if you can follow You schedule them. "
As for your nutrition, you should have replaced any lost liquids, carbohydrates and protein now, but Kopf still says to eat nutrition within a few weeks after the marathon Rich meals. Think about it: fruits, vegetables, whole grains, nuts, seeds and lean meat.
After a week, you can expect your muscles to feel better. In August 2017
Sports Medicine Journalresearch, so returning to running is not due to problem estion. But please be careful not to feel the need to get back to the routine immediately. Swimming, light riding and yoga are solid low-impact alternatives. "As a general rule of thumb, I recommend that all athletes finish two weeks after completing the marathon training cycle," Kopf. “Restore recovery as your body's 'spa treatment'. Schedule a massage, spend time foam rolling, catch up with your favorite shows, take a hot shower for a long time, go to bed early, this will help your body repair and Faster recovery. Finally, and perhaps most importantly, these things will also provide you with a spiritual reset space. "
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