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How to recover after a marathon

Views:114     Author:Site Editor     Publish Time: 2019-07-30      Origin:Site

The experience of running with the masses is unparalleled, which attracts the runners deeply. But marathons consume a lot of energy. Whether you are an elite runner or a runner for the general public, almost all of your abilities are used to the limit in the race. The body has undergone such a huge test that it takes time to recover slowly. What can we do to recover quickly after the marathon?

1. Stretch

Stretching plays an active role in eliminating muscle tension and improving muscle elasticity by stretching the muscles, but be careful not to stretch immediately after running, but half an hour after walking back and forth. You can't sit down and rest right away, which will slow down the circulation of blood, slowing down lactic acid discharge, tightening the leg muscles for a long time, and delaying the repair of muscles.


2. Walk

It is very important to cool down immediately after the match. Because of different geographical conditions, it is sometimes difficult to cool down immediately. You can try to relax jogging or walk for about 10 minutes. Then start the leg massage and stretching activities, try to avoid standing for a long time, and remember to cover your legs with a towel to keep warm. These are all ways to help blood circulation.


3. Massage

No matter what exercise you do, it's important to relax your muscles. Muscle relaxation is more important after a marathon. You can massage at home with a foot massage. The muscle relaxation of thighs and calves can be massaged and relaxed with professional massage sticks. Foot relaxation can be a professional foot massage.


4. Ice Bath

The scientific principle of ice bath is that when the legs are immersed in ice water, the blood vessels in the legs will contract, so that the lactic acid in the blood will be expelled smoothly, so as to achieve rapid recovery. It was also adopted by many marathon runners. It first became popular with Radcliffe, the famous British long-distance runner and world record holder of women's marathon. She once told the media that her secret of success was to use ice bath to relieve fatigue and restore physical fitness after long-distance training.


5. Supplementary Energy

Replenish your physical needs in time after the race. After crossing the finish line, wear warm clothes as soon as possible to avoid colds. Try to eat something, the competition usually provides bananas, oranges, bread, sports drinks, biscuits and so on. If possible, please eat them all, or prepare some food you like.

6. Supplementary Moisture

Because the body loses a lot of water during the marathon, the body weight will drop, so the amount of fluid replacement can be determined according to the amount of weight lost after exercise. Generally speaking, for every 1000 grams of weight loss, 1500 ml of fluid should be replenished to promote rapid recovery of physical strength. Sugar-containing electrolyte beverage is the best way to recover body fluids after exercise. Sugar content in the beverage is 5% - 10%, sodium content is 30 - 40 mg equivalent, in order to obtain rapid water replenishment.


7. Have a Rest

Over the next week, you may feel less energetic than ever before. It's time to rest. Take a hot bath every day and soak your feet for 20 minutes at night. Eating a balanced diet containing 50-60% complex carbohydrates supplements the body's energy storage and eats enough protein to rebuild tissue damage.


8. Motion

Two or three days after the marathon, if you feel less sore muscles, you should do restorative jogging, which is conducive to eliminating the reversal changes of muscles caused by high-intensity load in time, and help the muscles fully recover to normal. If you suffer from prolonged pain, you may be injured in a marathon. Try other low-intensity aerobic exercises such as cycling, swimming, etc. If the pain is severe, you may need to rest completely and see a doctor.


9. Use Compression Socks

Many runners use compression socks in running. It is said that compression socks can delay fatigue. In fact, compression socks can be used not only in running but also after running. Using compression socks which can generate gradient pressure can promote blood reflux and eliminate fatigue. Research also shows that compression socks can also be used to reduce fatigue. It has a definite and definite role in promoting recovery.

Recovery after the marathon is important. Do a good job of recovery measures, you can be faster and more fully resurrected, so that you can energetically invest in the next marathon.

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