First off, let me say Congratulations to all of you who ran the Chicago Marathon yesterday, especially those who ran for a cause. With your help, over $14 million dollars were raised for charities in just one day! Wow, what an amazing thing to be a part of!
Now, there seems to be a ton of information about what to do to prepare for a marathon, but not many things on what to do afterwards (especially the days after) -
For most, the day (or days) after running a marathon are some of the worst and most painful days. Here are tips on how to reduce that pain and get you back to full health!
- You may feel like taking the day off to just lay in bed all day and do nothing - DO NOT DO THAT! You need to keep a steady stream of blood flow to the muscles to help with the healing process - Go for a light bike ride or walk around the neighborhood. NO RUNNING for at least 3-7 days - MUSCLE SORENESS CAN ACTUALLY GET WORSE OVER THE NEXT FEW DAYS
- Do some light stretching - Do not try to stretch at your normal flexibility rate, you must gradually build back up to that
- Take magnesium - This is one of my “go-tos” - Magnesium helps rebuild muscles (protein synthesis) & rids the body of toxins (which will help with soreness)
- Drink a ton of water and liquids with electrolytes
- Take an Epsom salt bath in warm (not hot) water - The combination of the water and Epsom salt will help with inflammation and swelling….Take an ice bath 2-4 days after the race (Tip: take a cool bath then add the ice so your body can acclimate to the cold water)
- Eat plenty of complex carbs (whole wheats) and lean proteins
- Get a massage - getting a massage will help get rid of the lactic acid buildup and relax the muscles (many marathon runners suffer from muscles ‘locking up’)
- Get back into other exercises a few days after the marathon - Give running a rest for a week. Do some cross training to switch up the mindset and neuromuscular connections associated with long distance running - Come train with dhFIT, we’ll show you how
- If you must run, gradually build yourself back into it. Start very light and do intervals of 5 min jogs and 5 min walks.
- 'R-I-C-E' - Rest, Ice, Compression, Elevation.
Remember, you have to focus on RECOVERY for this whole week - This is not a week to focus on training at all.
Get in touch with us here at dhFIT - We can show you the best & proper exercises for a speedy & safe recovery - www.dhFIT.com