If you are one of the 20,000 runners who completed the TCS Toronto Waterfront Marathon or half marathon over the weekend, the stairs are likely still your worst enemy and you’re feeling the effects of your half marathon or marathon.
Sorry to be the bearer of bad news, but there is no recovery formula, cream or pill that will help you instantly bounce back from your run. Here are three ways to speed things up so he can be back running in no time.
keep feeding
Refueling after a big race is essential and it’s important to make sure you’re the right nutrients to help your sore muscles recover. Your body is likely to be left empty since you spent all your energy to cross that finish line.
The recovery period begins the moment you cross the finish line and it is essential to immediately provide your body with protein to repair damaged muscle tissue and build new tissue. In the three to four days after the race, you want to make sure that each meal contains some protein.
Carbohydrates are also the body’s main source of fuel. This fuel in the form of glycogen has limited storage in our body, so it can be depleted quickly. You must replenish your glycogen stores after running to help with recovery.
A juicy burger is the perfect post-race celebration meal, as it’s high in protein and carbohydrates. Don’t forget to make sure you also rehydrate with water and electrolytes. According to the Boston Athletic Association study conducted on the 2016 Boston Marathon, the average marathon runner will lose three pounds of water weight during a marathon. The general rule of thumb is that for every pound he loses through fluids, he needs 1.5 liters of water to rehydrate.
low impact exercise
If you have some post-marathon blues and are missing exercise, there are still ways you can exercise to enhance your recovery. Cycling is a great cross training methodAlso, unlike running, it is low impact. Low-impact exercise will allow you to stay active without inducing or aggravating your muscle tissue while facilitating recovery.
Other low-impact activities like swimming, the elliptical, or even rollerblading are also great low-impact options.
Sleep and rest
It is no secret that sleep is the most valuable recovery method for all human beings. You may be tempted to spend the whole afternoon looking at your marathon splits on Strava or share photos of your run on Instagram and Facebook, but spending too much time on your devices when your body is tired can affect your sleep.
It is essential that you make sure to let your body rest in the days after the race. Experts suggest getting at least seven to nine hours of sleep to help your muscles recover.
While your run may inspire you or tempt you to put your body to the test in a race, not taking enough time to fully recover after a marathon can lead to injury or overtraining, which can put a damper on your future training plans.
Experts suggest taking a minimum of two to three weeks for full physical and mental recovery from the exertion of running a marathon. But the truth is that there is no exact formula to follow for recovery after a marathon. No matter what your plan is, you should always listen to your body and make sure you are fully recovered before resuming your running training routine.
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