If you’re preparing to run your first marathon, it’s probably a good idea to take a look at some post marathon recovery tips. You’ll likely be exhausted and want to sleep for a week, but there’s a few things you should do before you take a well-earned rest.
Unsurprisingly, you’ll need to keep rehydration on your mind after you finish the race. A good marathon recovery tip is to bring your own electrolyte tabs with you for after the race. If you can’t bear the thought of more sweet electrolyte drink, try having plain water and eating something salty alongside.
Give your muscles the best chance of recovery by eating a protein rich meal. Your muscles will be damaged from undertaking such a strenuous task, and the protein is needed to provide essential building blocks for repair.
This should be done within an hour of crossing the finish line, so don’t be afraid to pack a bag with a good mix of carbs and protein to bring with you, as it’s usually difficult to tell what food will be on offer after a race.
Take a shower
Having a shower will help revive you and wash 42.2km of road grime and sweat away. While you’re in there, alternate the hot and cold water on your legs, about a minute on each setting (repeat if you can). It will encourage the blood vessels in your legs to open and constrict which should help deliver more blood to your tired and torn muscles.
Try compression gear
This is particularly helpful for runners who need to travel the day after the race. Try wearing full length compression pants to help improve circulation and reduce swelling – especially if flying.
Hit the road
This is usually a pretty unpopular marathon recovery tip, but it’s also the most important. When you wake up the day after the race, you need to get up and get moving again. Take a walk or a gentle jog to keep your body moving. It’s a good time to assess any sore points or tightness. Notice how each part of your body feels so you can focus your recovery efforts on the trouble spots.
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