Recovery following a marathon is one of the more critical aspects of running the long race. However, unfortunately it is also one of the aspects that tends to be undervalued the most. Let’s face it, after you manage to finish a marathon, you simply want it all to be over. You don’t want to have to think about what needs to be done to allow your body to recover properly so that you will be able to resume your training in the near future. The following are some important things you can do to help you recover after running a marathon.
Keep walking. Once you have crossed the finish line, instead of dropping to your knees and collapsing, keep walking instead. Your body has been running for 26.2 miles. When you finish the race, it is in marathon mode still, and needs to go through a transition phase. So just keep walking. When you do that, your heart rate will be able to drop gradually, lactic acid will be flushed from your muscles, and your circulation will revert back to a resting state. Walk for 10 to 15 minutes – back to your cab, hotel or car – after finishing the marathon.
Have something to eat and drink. Eat a small snack within 30 to 60 minutes of finishing the race. Your large meal should be saved for later on after your appetite has returned. Right after the race you just want to get in about 200 to 300 easy-to-digest calories from protein and carbohydrates in order to repair muscle tissue, replenish muscle glycogen and maintain your blood sugar levels.
– Soak in a cold bath for 5 to 10 minutes. You may also want to wear compression tights. They can both help to decrease the inflammation in your legs and help to speed up the healing process.
– Do some stretches. Gently stretching your legs and body will help to refresh your circulation and help your muscles to recover.
– Take a break. Give your body plenty of time to recover before training and running again. Some marathon runners take an entire month off to recover and do some cross training.
If you’re going to train for a marathon, you have to be prepared for the pain that comes along with it. There are a lot of options to help with pain. Here you’ll learn about a couple that can keep you from losing out on exercise time due to pain. Once you get older, you will understand that getting injured is simply the cost of aging.
You can try to use over the counter pills to help you with aches and pains. You have to make sure, however, that you don’t take this too far. Taking too many pills and not doing anything else like stretching before you train is a bad idea. You should try to use the lowest amount of pain medication as possible so that you don’t have many side effects, and you should only go this route if you absolutely have to. Avoid getting a prescription for something stronger, too, because that can lead to a lot more problems than just a little bit of pain.
They make heating pads that you can use on areas of your body that are in pain. That can help more blood to flow through and keep pain at bay in general. You’re going to want to look into different braces and anything else you can use if you wan to keep everything in its place while training. If you do get hurt and have to wear something like a wrist brace, make sure you don’t take it off until the doctor says so because you don’t want to keep the injury from being healed before your marathon.
The way to handle aches and pains while training for a marathon have now been shared with you. There are all kinds of over the counter and other remedies. You just have to carefully pick out what is going to work in your situation.
For more information, please check out the following video:
Should you race in other events before marathons? There are a lot of reasons why you should, actually. Here, you will learn what those reasons are and then you can get started on your training for the next marathon you’re in.
There are a lot of different smaller events that you can probably take part in before a marathon. What you want to do is go with smaller lengths of running that you can do to build up to the marathon. So, if you can find a few events that are worthwhile, then you’ll be able to use them as a sort of training for when you go and run a future marathon. But, avoid anything that’s way tougher than the marathon you’re training for because it could cause you to overexert and harm yourself from overdoing it.
Training is only going to work out well if you take it easy on yourself. You do need to push yourself to do more and more each time you train or do events, but don’t go so hard at it that you hurt yourself. If you feel any pain and it’s getting worse, for instance, then speak with a doctor and take it a little easier than you have been in past weeks. You need to be smart or you’re going to end up with a serious issue on your hands and that may end in you having to sit out the marathon you worked so hard to get through.
Before you race in a marathon you have to make sure you’re on top of your game by practicing. There are many reasons why you’d want to race in other events before a marathon. Now that you know more on this topic, you can see why this is such a good idea.
There are times where you’re over training for a marathon. This could mean that you’re pushing too hard too fast, which are not good things. Here are some ways to tell if you need to tone down how much you practice for the next marathon you’re in.
One sign that you are training too much is pain that is extreme. You shouldn’t ignore anything that is making it hard for you to train more or to live your day to day life. For instance, if you pull a muscle and it really is hurting when you train, you need to let that muscle rest so it can heal a little bit. Talk to your friends and family about how they can help you keep your attention away from running while you heal. You can find workouts to do around your injuries, but by working out with an injury you are just going to worsen it until you need more help than just time to let it heal up.
If you’re training so much that you don’t really do much else, that may not be good. While it may make you the best at doing marathons, you still have to work on your day to day life. Try to balance training and your daily tasks so you don’t end up getting burnt out from running all the time. If you start to train too much and it’s all you do, running a marathon won’t be that big of a challenge and the whole idea of it may not be interesting to you if all you do is beat everyone.
Now you know what to avoid when training for a marathon. Over training can end in you being injured and unable to take part in the marathon. It can also lead to injuries that take you out of running anything for good if you’re not careful.
For more information, please watch the following video:
Stretching is something that needs to be done prior to exercise. Running can make your legs strong and unfortunately tight as well. Thus, every step you take, you are going to be overworking your muscles and possibly develop tightness, tension, and even scar tissue. The best way to minimize the chances of this happening is by getting a proper stretch before each and every workout. Below, we will be going over some of the best stretches you should be doing prior to running a marathon.
This is one of the top stretches to consider incorporating into your routine. You will simply hold onto a sturdy object and work all of your leg muscles at once. You will want to go through an entire and full motion each and every time. Simply swing the leg from side to side around 10-20 times. Each swing that you complete should build until your leg is complete in its full motion.
2. Walking Lunges.
Another great exercise that you should incorporate into your routine prior to running a marathon would be walking lunges. These lunges are going to help because they can maximize your muscle growth and build up strength in your joints. You will simply take one single large step forward with each leg and bend your knee until it is completely parallel to the floor. You will then do the same with your other leg.
3. Calf Stretch.
Stretching your calf muscles is another stretch you should try to incorporate into your pre-marathon routine. You would simply stand as straight as possible with your ankles together and stretch down with your arms to try to touch your toes. This will stretch out your calf muscles and elongate them so they are primed to run.
By doing all of the stretches mentioned above, you should be able to minimize your risk of injury.
When it comes to running, there are a lot of muscles in play. There is so much more involved in running than the simple task of running itself. Your body needs to be fully optimized in various facets in order to not only achieve optimal performance but also to minimize injury risk. If all you are doing to prepare for running is running itself, you are going to be missing out on a lot. Below, we will discuss some of the benefits of building your core for a marathon and how to maximize your life sciences during workouts.
Building Your Core:
One of the best ways to stay healthy as a runner would be to have proper core strength. Injury prevention should be and usually is a top goal for any kind of runner. This is especially true for runners doing any significant amount of endurance running a marathon. Therefore, if Core muscles are important, you will likely be willing to incorporate them into your routine. Core strength ultimately plays a big role in stabilizing your entire body while you are running by helping you maintain a neutral pelvis throughout. Thus, it is going to end up minimizing the amount of breakdown your form takes through fatigue.
Another benefit associated with having a strong core is the ability to run faster. Stronger muscles will ultimately help you run faster and utilize less energy while you are doing it. Core workouts are able to help allow your body to utilize more muscles during any given workout. As a result, you are going to end up having much more muscle fiber to work with and it is going to keep you from getting tired as fast as you normally would.
Overall, there are a lot of benefits associated with strengthening your core as a runner. The benefits really come out when you are looking for endurance.
If you’re going to run in a marathon, you may want to know what you’re allowed to wear. One item that may work out well for you is a hat. Here are a few reasons why you should wear one and info on getting the best for you.
You may want to wear a hat to keep the sun away from your face. There are things like baseball caps that are good for this kind of thing. They also make hats that are good for protecting the whole area around your neck and head. But, you have to think about what you can wear that will actually stay on and not get in your way when you’re trying to run the marathon. The last thing you need is to have to hold your hat while running and have it be a nuisance instead of something that is helping you.
When picking out a hat, go with one that’s going to be cost effective and that will work. Just because something is expensive or cheap doesn’t make it a good idea to buy. You should look up what runners wear and then try to find those brands to buy yourself. If you hear, for instance, that one kind stays tight and keep the sun away from your eyes, then that’s better than going with a hat that’s better for gardening or something else. There are plenty of sites that give you gear recommendations that you can go through before making your choice.
Should you wear a hat during a marathon? A lot of people do because it lets them avoid getting sun-burnt and keeps them from getting too much sweat in their eyes. It’s really up to you and your comfort level with wearing one while running.
Marathon runners usually don’t run non-stop for the entire marathon. It’s common for people to stop from time to time. For example, a runner may take a quick break if they think they are going to have an accident.
What should you do if you need to use the restroom? Simply follow these basic steps.
Step One: Get Your Day Off To The Right Kind Of Start
Wake up early on the day of the marathon. Make a point of using the bathroom then. If you relieve yourself before the marathon starts, you’ll be able to wait to use the bathroom.
You may want to take a substance like Imodium before you start running. Imodium is able to slow down movement in your gut. If you take Imodium before a marathon, you shouldn’t have to worry about bowel movements until after the marathon is over.
Step Two: Look For Restrooms As You Run
There should be a number of restrooms available to you as you run a marathon. It’s common to set up portable restrooms at a number of points.
Keep a watchful eye out for these restrooms. If you see a restroom, stop and try to use the bathroom. It’s a good idea to relieve yourself when you can.
Step Three: Don’t Hold It
If you do have to use the bathroom, you shouldn’t hold it any longer than you have to. If you wait too long to use the bathroom, you could wind up giving yourself a bladder infection.
You don’t have to run an entire marathon without using the bathroom. It’s perfectly alright to take a quick break to handle your bodily functions. Once you’ve finished, you can get back to your run. Completing the marathon will be easier if you take care of your body.
For more information on the subject, check out this video:
It’s vitally important for runners to keep themselves properly hydrated. While water usually provides ample hydration, athletes like runners may benefit from the additional hydration that sports drinks provide. Here are some of the best sports drinks for runners.
If the weather is hot, ordinary water may not cut it. Instead, you may want to rely on the extra hydration that coconut water provides. If you don’t like the taste of coconut water, try BodyArmor. It tastes like fruit; most people love it!
Reliant Recovery Water
This sugar-free water has a great flavor, and an ample amount of electrolytes as well. It also contains vital minerals and nutrients. It can give you the fuel you need to complete a long run.
Zico Pure Premium Coconut Water
This water has plenty of electrolytes and a massive amount of potassium. You don’t need to snack on bananas when you’re running; you can just drink this water instead.
Nature’s Best Isopure
The bright colors of Isopure are eye-catching! However, this drink isn’t just pretty. It can help your body to recover lost electrolytes, and it can also provide the protein you need to finish a long run. This drink can be an excellent source of energy.
Gatorade is the most famous sports drink on the market. It’s known for being effective, and it provides consumers with plenty of different options.
Powerade is an affordable calorie-free sports drink, and it has all of the electrolytes you could need. It comes in an array of flavors; you can select the flavor that’s most appealing to you.
If you’re an athlete, you should take a closer look at the best sports drinks for runners. Carrying one of these sports drinks with you will allow you to maintain your hydration when you go out for a nice long run.
Using a sports bra when running is a good idea for women who are well endowed up front and even for those with smaller chests if they run long distances and want to avoid issues with chafing. You want to be not only an explosive runner, but a comfortable one.
Breast tissue can is quite heavy and if it is unsupported or supported poorly it can put strain on your back. The best way to avoid issues is to make sure that your chest is properly supported and that you can move around freely with good compression and control of your chest.
Your breasts are naturally supported by collagen, but repeated strain and poor support will cause that collagen to be stressed and could cause damage. A poorly fitted bra could also cause damage, and if you try to run in a bra with underwiring it would be most uncomfortable. You may also find that common lingerie is quite clammy and that the way it clings to your skin would not work well with running.
Sports bras are made from a strong but stretchy material with panelled support in all the right areas. This means that you don’t need to worry about issues with excessive bouncing, chafing or rubbing. The weight is supported across your shoulders and back thanks to the thicker straps, and you can focus on your running form instead of the weight shifting around your chest.
Most women are still wearing bras that are the wrong size for them, so it’s important that you get your bra size checked before buying a new sports bra. Often, women wear too small a cup size and too large a back size (or vice versa) and both errors can cause your bra to feel uncomfortable and to pinch in the wrong places. A professional fitting service can help you determine the right size to wear.