Recovering from a Marathon
Recovering from a marathon remains just as important as the training itself. The crucial time after a race is the finish line to the next couple of days, in some cases a couple weeks. Because you had a great training program and your inner thoughts kept you going, you might have no problems at all. A greater call for racers is one day of recovery for every mile you run. It is your body and you know how you feel and react to movement.
Cooling down immediately after a race requires a slow walk or jog for nearly ten minutes, but avoids any type of stretching; your muscles worked hard and right now, they need a rest. Leg cramps due to no cooling period can cause severe cramping and possible dizziness with fainting. If by chance you do have pain in an area, apply ice for about ten minutes to alleviate pain and swelling. Do not take any medications such as ibuprofen at this time.
Fluids in amounts comfortable to you always need consuming. Orange juice or some tomato juices are a good source of fluid intake, anything that can replenish your electrolytes. Water for one to two hours after the run is necessary. If you need alcohol, drink later that evening or a non-alcoholic beer is fine for the protein right away.
The one thing to remember is never soak your body in a hot tub of water, this may cause swelling or muscle soreness. Cool water is the best thing for your legs after a marathon run. It eases the pain and soreness associated with a distance run like the marathon. Take a nap or lay down after a few hours of being done with the race, but as soon as you wake up, walk around to get the circulation going again. Do this walk regularly thought the day.
Muscle soreness and fatigue usually follows a big race of this kind. Relax and take it easy for the first couple of days following the race. You may experience sore muscles days after the race they call this delayed onset muscle soreness. This might occur after mild exercise or walking. This type of occurrence to the muscles may be from tissue damage. A depletion of energy causes this problem. Muscle spasms occur occasionally and eased by massaging the leg muscles gently.
Activity after a marathon helps one recover faster than no activity. One to two days after the race is over you may try a short run depending on how your legs feel. Just do not quit doing what you were doing before the race, this could cause more problems then you need to have right now.
Weeks or sooner after the race, energy lost may be experienced due to fatigue. You will need plenty of sleep and eat proper foods to replenish your carbohydrates and protein. I f you have a desire for a food as in a craving, eat it to give the body what it needs. Your body can tell you exactly when it is ready to start eating properly again.
Slowly build up your strength again by starting a slow running routine if your body allows. Once you work your way back up to a regular routine, you will be back in the running again for the next marathon race. The month following the race may find you with usual fatigue and simple runs will have to do until your body is ready. Eventually the fatigue and pain will subside and you can return to normal routine. This is your first race and you need to recuperate.
Depression after a marathon is common for such an experience your body and inner mind has gone through to accomplish such a great goal in your life. Many times rest and time will cure the depression and then it is time to put your mind and body to work again. With such a big high, you are coming down, but take yourself right back up there, get back to the routine and start training for the next marathon.
Never rush a recovery plan; this might put you in more danger of stressing already stressed muscles. If you experienced any stress factures prior to the race in training, you might need extra time to recover than another person. Your body is the indicator as to when you might start running again and resume your race day plan. Total rest and slow workouts can help easy your body back into action.
The mind pushes us to do things we may not be ready for physically, your mind needs a rest period as well as your body to ensure the next training session does not take a wrong turn. Your inner thoughts still surprise you, but take your time before you commit to another training routine.
If you feel after the marathon weight gain might become a problem, watch your calorie intake, but do not take anything away from your body that is needed for the recovery period. Some people keep dieting and limiting calorie intake, which in turn slows recovery time tremendously. Feed your body, relax your mind, sit back with a massage or a foot massager, and pamper yourself. You have just accomplished something that most people only dream about at night. Your next goal will come easier as now you consider yourself an accomplished marathon runner of the times. Take the phase you deserve all you receive.
