Hello Vitalyte fans! How was the La Jolla Half? I bet many of you are still feeling the burn. And perhaps I should have posted this sooner. But anyways, here are some great tips for post-marathon recovery (provided by the lovely Active.com). Listen up and get your body back on track.
Step 1 – Recovery actually should start the minute you finish the race. As soon as you’re done, slowly wind your body down. After all, depending on if it was a half or a full, you just ran between 13 to nearly 27 miles. What you really need to do is keep walking for at least 10 minutes after you cross the finish line. Doing so will allow your heart rate and blood flow to return to their normal states. It also reduces the possibility of blood pooling in your legs, which causes fainting. For the remainder of the day you should ideally get up and walk around for 10 to 15 minutes every few hours.
Step 2 – Refuel that empty tank of yours! As soon as possible after the run, eat a healthy meal that includes carbohydrates, protein and sodium. It’s said that essential nutrients are most efficiently absorbed in the first 30 to 60 minutes after the race has ended. That being said, get a good PB & J sammie and drink up that Vitalyte!
Step 3 – After a few hours have passed since the race, it’s time to soak your muscles in cool water. San Diegans, head down to the beach for a refreshing dip in the ocean. Those of you near a lake, take advantage of its cool waters. If you can’t get to either, draw a lukewarm bath at home and then add ice. Anyway you go, you’ll want to soak for about five minutes to help decrease inflammation and help speed the recovery process. Definitely avoid hot tubs or hot baths! As tempting as they may be, the heat can be a roadblock to recovery.
Step 4 – Hydrate to the max. Um hello, you just ran a marathon. Drink drink drink to replace those lost electrolytes. Water is key, but sports drinks like – do I really have to hint anymore here? – Vitalyte, will help bring your electrolytes fast. Also, eat small meals frequently throughout the rest of the day.
Step 5 – Massage out the pain. Schedule a massage no sooner than two hours after the race. If you get one too soon they can create added soreness. But, when you get one a little later on, they have a great impact on post-marathon recovery. Plus, they just feel great and are relaxing.
Step 6 – For the next 7 to 10 days following the race refrain from running and stick to lower impact activities like swimming, cycling and yoga. If you run too soon after a big race, you are just asking for an injury.
Step 7 – When you do start running again, don’t go full-speed ahead right away. Slowly work your longer and harder runs back into your routine.
Hope these handy tips help some of you!