I did it! I just ran my second marathon and it could not have gone any better! More than four months of training, ongoing support and mental preparation helped me run all 26.2 miles in full confidence and stride. Now that it is over, it is time to let the body fully recover and think about the next run.
There are certain rules Trails.com suggests after crossing the finish line to ensure a successful marathon recovery. First is immediate bodily recovery. Don’t quit moving suddenly! Your muscles are still working at a rapid pace and it’s important to let them cool down by walking around. Walk around for ten minutes and then every hour consider walking fifteen minutes. This will prevent muscles from going from great exertion to virtually zero activity in a short period.
Counteract inflammation as soon as possible. Ice baths works well, include bathing the lower extremities in tepid water that is gradually cooled further, offers the desired effect. The use of an anti-inflammatory a couple of hours after the race may greatly reduce the discomfort you are sure to experience over the next couple of days. Getting a massage of your legs a few hours after you finish the race is also helpful.
Return to Bodily Well-being
Hydrate frequently and do not give up your regimen of eating smaller meals throughout the day. You may go back to your standard three meals a day over the course of a week. Doing so immediately has the potential to shock your body and prolong physical recovery. It may also make you feel slightly nauseous, especially if you were conscientious about breaking up your daily caloric intake over the course of seven to 10 meals.
Plan for Mental Recovery
Consider that for the previous months you have spent virtually every spare moment exercising and preparing for the big run. You most likely avoided foods you enjoy, simply to hone your edge. Now, that the marathon is over, you might experience “runners depression” or the post-marathon blues. This is a form of depression that is not necessarily born from chemical brain imbalances but is rather a temporary funk. Combat it by rewarding yourself with a little spending spree, plan for your next marathon, and reevaluate your nutritional intake.
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”
Here in RVA, our racing season starts with the Monument Ave. 10k and ends with this past weekend’s Richmond Marathon. What do you do with winter looming?November 18, 2010
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