Are you feeling a little run down after running a marathon? You’re not alone! Recovery is an important part of any fitness journey, and there are a few things you can do to help yourself bounce back after running 26.2 miles.
In this blog post, we’ll outline some of the best ways to recover from running a marathon and get back on your feet in no time! Keep reading for tips and tricks on how to take care of your body after crossing the finish line.
Every running enthusiast has had among their highest goals to run a marathon. Running those 26.2 miles is the epitome of all the hard work of days, months and even years of intense training to finally achieve that longed-for goal.
Running is a passion and the wonderful thing about this sport, sometimes so underestimated, is that there is no way you are alone.
Swet Athletix accompanies you in this passion and offers a personal care alternative for marathoners. So that you feel comfortable, fresh and totally free from worrying about bad odor during and after the race.
There are thousands and thousands of people around the world who look forward to the best and most recognized marathons in our country: Boston, Chicago, New York. Imagine a trip to Berlin or Paris to accomplish one of the most moving feats a human being can achieve. Giving it your all is the goal.
Here’s a compilation of the best post-marathon tips to turn that victory into a memorable feat and not a tale of woe.
Tips before and during the marathon
First things first, a race besides being a personal goal is a way to demand an amount of endurance from your body that can be detrimental if you don’t have a good recovery.
Before the race do a warm-up like your pre-race preparation. You must have the necessary elements for a good performance.
Compression socks are really important because they improve blood circulation, prevent injuries and if they are double layered, they prevent chafing and to keep your feet fresh during.
After the race, Swet Athletix recommends a deodorizer like ShoeFresh. It will keep you fresh and away from unpleasant odors. It’s 100% natural and non-toxic.
It may sound like a no-brainer, but it’s worth remembering: relax, do some meditation with a good breathing rhythm. This will calm you down and release tension accumulated by nerves.
Warming up will inform your body that what is coming is hard but the training and self-confidence will help you overcome any barriers that the mind wants to place on your body.
Little tips during the race
During the marathon you should hydrate as much as possible. Don’t wait for your body to ask for water. Drink sips of water or energy drink every so often.
Pace yourself. It’s a competition yes, but the real fight is with yourself. Don’t overexert yourself.
What should you do to recover after running those glorious last few meters of a marathon?
The first thing you should do is not sit or lie on the ground. It’s tempting and you’ll see many people do it. Ideally, you should keep walking so that your heart rate will gradually normalize. Take about 5 minutes to walk during the congratulations of your fellow runners.
What you do for the first 30 to 40 minutes is vitally important, so make the most of it: help your body recover energy by consuming some glucose. Stay away from sweets. Instead, eat fruit, water or isotonic drinks that you can find at the end of the race. Do it even if you are not hungry, your body will thank you.
When the euphoria of a won challenge has passed, take the time to do the stretches you used to do in your preparation for the marathon. You will be really tired but it is necessary to do it.
Try to give small enveloping massages to your thighs, knees. Avoid pressing too much and put some cold on them.
When this important half hour is over and you are probably at home or celebrating with friends, take the opportunity to eat something more substantial rich in carbohydrates, proteins and healthy fats. You can indulge and have a burger, pizza or whatever craving you have.
Rest, get plenty of rest. The body’s way of recovering energy and repairing muscle tissue is during sleep. Sleep as much as possible in a soundproofed and darkened space for total rest.
Avoid running or high impact exercise during the first two days of recovery. Remember that the first week post-marathon is for pampering your body and relaxing.
Remember to drink plenty of water throughout the recovery process.
By the last days of the first week of recovery you can be active, start moving around with sports like swimming or going to the gym but try to do low or no impact exercises. Some cycling is allowed.
Marathon recovery has been a success and we know you are going for more
For the second week, it is recommended to continue with good nutrition, rest and you can start preparing for the next goal that is on your mind.
After a marathon, you are unstoppable. You can achieve anything you set your mind to, and this is what you learn from accomplishing such a feat.
With a lot of perseverance, commitment and effort you can achieve this and any goal you set for yourself. And with the advice that we have put down here for you, the path to many goals to be achieved is knocking on the door.