Race recovery tips

4 posts / 0 new
Last post
Race recovery tips

Here are some race recovery tips that I found useful:
1. Once you complete a race, don’t go straight into a heavy meal. Eat something light, preferably fruits, along with an energy drink or lots of water. Remember that you would have lost a lot of water during the run, so it is essential to rehydrate yourself after the run.
2. Just like you warm up before the run, it is important to help your muscles recover from the stress. Stretches and light kicks are useful at this time.
3. We all feel sweaty and uncomfortable after completing a marathon, but this is the time when you need to have a warm shower, as it helps relax your muscles. Massage your joints to prevent soreness the morning after.
4. Do not discontinue your morning run the day after the marathon, but don’t do any rigorous workout either. Walks and basic exercises are best recommended for a few days after any long distance marathon.
What are the other ways you help yourself recover from marathons and also resume your general running schedule? Let us know.

This post is really helpful

This post is really helpful to all marathon runners. Thank you so much for sharing this post.

I would like to share some

I would like to share some race recovery tips:
Walk around: Don't sit down after the race, walk around. Keep the blood flowing by walking around for around 10 to 15 minutes post-race; then proceed to spend that same amount of time stretching. Stopping too soon after a long run might cause fainting or leg cramps, which can damage your muscle tissue. Walking around will allow you to enjoy the activities surrounding the race. Walking later in the afternoon after a long race can also be beneficial to your body's blood flow.

Eat: Grab water and a balanced snack that includes carbohydrates, protein, and some fat about 30 to 60 minutes after the race to start replenishing your glycogen storage (your body's tank for stability, taste, hydration potential and satiety). If your stomach can't handle food right after you finish, grab a sports drink or chocolate milk instead as theses options both have a health mix of electrolytes, sugar and calories.

Rest: Not only do you deserve a few days of rest before you get back to pounding the pavement, but your body needs it. If you head back out on the open road or treadmill too soon, you may risk the possibility of a bad workouts and increase your chance of injury. Don't feel like you are going to lose your hard-earned endurance and fitness levels, as a few days of rest is just what your body needs. If you just can't stay away, go for a short walk or do some stretching to feed your desire to move.

Recover: Take advantage of the free massage often offered at running events. Once you get home, take an ice bath, and do some gentle stretching to help decrease that pain/soreness from all that repetitive pounding on your legs. All of these activities aid in your body's circulation, which allows a natural cycle of bringing new nutrients to over-worked parts of your body.

Dealing with your feelings: Don't be concerned if you feel fatigued after the big race. You just put your body through a lot of stress to cross that finish line. Long-distance runners should be aware that light depression might set in post-jaunt. Why? Your body experiences a huge dip in endorphins from the time you complete your race and a few hours after.

You just put in months of training and now all that hard work is over. You might feel lost without the training, especially if you were meeting a group to train each week.

Even if you’ve run doubly as

Even if you’ve run doubly as way as you’ve ever raced before in your life, you'll be back to your traditional running routine terribly quickly by following some straightforward steps, before and once your race. By mentally and physically getting ready for the morning once, you'll scale back the negatives, whereas showing emotion riding the wave of positive momentum from even the toughest of races.
• Trust carrying a compression sleeve: Studies show that compression sleeves round the calf muscle will improve performance, scale back muscle harm and lower the possibility of blood clots. It helps to wear compression sleeves throughout long coaching runs, however there appears to be no downside in carrying them for the primary time in a very race.
• Throughout the race: make certain to require walk breaks from the primary couple of minutes, primarily based upon your pace. (For a lot of data, see my books GALLOWAY coaching PROGRAMS, 0.5 MARATHON, 5K/10K, and YEAR spherical PLAN). In many surveys, runners World Health Organization accustomed run ceaselessly averaged 13+ minutes quicker in a very marathon by mistreatment the proper strategy of Run Walk Run. it's conjointly best to begin the race a lot of slowly than you're thinking that you'll run.
• At the end line: even though you don’t wish to, keep walking once you cross the end. at intervals half-hour of the end, eat a snack of 200-300 calories. It’s best if this has eightieth straightforward super molecule and two hundredth macro molecule. If this is often not on the market, consume straightforward carbohydrates and avoid any fat. Keep walking for a minimum of 0.5 a mile just about to stay the blood pumping out the waste product and infuse the muscles with ventilated blood.
• Soak in cool tub: This doesn't ought to be an ice bathtub. The temperature of the water must be twenty degrees cooler than body temperature—and most water from the “cool” tap can offer this. Soak the legs for fifteen to twenty minutes.I am working in professional resume resume writing service and race is my favorite games item. I am running 2 or 3 kilometers daily, it is helped to my health.