It feels amazing and amazing after you've just passed the finish line of the marathon. But do not immediately release your hands after running. Remember that this is a marathon run - a 42.125 km run - which you have practiced for weeks. How will you recover after the marathon?
Technically, recovering from the marathon requires a lot more attention from the normal race. This is the right way.
Tips for recovering after the marathon
1. "Fasting" runs for several days
If you think about continuing to run again as usual, this might not be a good idea. After completing a marathon, or even running distance, you should rest yourself from running for the next few days. Forcing to run in the next 24 hours will not bear fruit either. So for a while, take a break, exercise with a light intensity, and if you have finished the marathon, then the next running session should be postponed for about one week.
The duration may vary for each type of race. If you run 10 km, then your next heavy running session must wait for 3 to 5 days. The key is to keep your physical exercise routine as simple and easy as possible. Don't rush back to your running routine too fast or you will risk injury.
2. Improve body nutrition intake
Of course maintaining self hydration is very important before, during, and after the race. The same applies to eating. Completing the race means you have just lost large amounts of nutrients, and now is the time to restore energy. In the first hour after the marathon, consume about 2 grams of carbohydrates for each kg of your body weight and also one gram of protein for every four grams of carbohydrates. The amount of carbohydrate intake should be around 6 to 10 grams for each kg of your body weight in the next 24 hours. In the next week, try to adjust your diet well.
3. Rest more
Reducing the portion of running is a form of self-recovery after a marathon. Even so, this also means you have to make yourself as relaxed as possible. Let your body and soul relax through yoga or meditation. And of course, no need to explain anymore, you may not plan too fast for the next race, or you will experience difficulties.
Listen to what your body says and fulfill its needs, then you will recover as before.
Hello Health Group does not provide medical advice, diagnosis, or treatment.
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