Recovering from the Marathon?

Next 7 days

• Don't think about your next marathon. Give your body (and mind) time to recover before you start thinking about your next marathon.
• Get a massage regularly. Make sure your massage therapist is skilled in sports massage and/or neuro-muscular massage and therapy. Eat a lot and sleep a lot. Your body is healing itself while you sleep, so try to get at least 8 hours of sleep every night, more if you can.
• Eat a balanced diet. Your body needs carbs, protein and nutrients to rebuild damaged muscles. Try to include 50-60% complex carbohydrates in your meal to replenish the body's energy stores. If you have cravings for particular foods, indulge them moderately. This may be the body's way of telling you what it is missing.
• If your muscles are still sore use ice first, then take the bath. Don't use water that's too hot. A lukewarm bath or shower is good. To help relieve pain and soreness, use a whole box of Epsom Salts in a lukewarm bath for a body soak.
• Make sure that you stretch once your muscles are warmed-up: after you've taken a walk or a warm bath, for instance. Hold each stretch for at least 20 seconds. Stretch everyday, even twice a day.
• Focus on exercise that won't stress your muscles, like walking, swimming, rowing, or biking.
• Elevate your legs whenever possible.

Experts say to give yourself 4-6 weeks of recovery after a marathon before resuming any intense training or racing. Limit yourself to short and light runs during the second week. During the third and fourth week after the marathon, do gentle tempo runs and strides. Increase distance of your runs gradually. Keep doing those easy runs.

Well done and take it easy...
 

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