London Marathon: How to speed up recovery
Training your body for a grueling marathon is an incredible feat of physical and mental endurance. However, the hard work doesn’t just stop at the finish line. Running 26.2 miles and burning around 2,800 calories can take its toll and it’s important to remember to take steps to help your body to recover. We’ve done some research and put together some tips and advice to help you to remain on top form.
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- Keep moving
You have just run an incredible distance and the last thing you want to do after crossing the finish line is to keep on moving, but it’s important that you don’t just stop. Slow down to walking pace and keep going for at least 10 to 15 minutes. This helps your heart rate to gradually drop, allows your circulation to go back to its resting rate and helps flush lactic acid from your muscles.
- Put your feet up
Running a marathon causes lactic acid to build up in your legs and can lead to Delayed Onset Muscle Soreness (DOMS). This is something very normal, but it can be painful. Muscle soreness can set in 12-24 hours after you’ve finished your race and the pain can last for up to three days. One way to help ease the symptoms is to elevate your legs above your heart which can help to reduce swelling. Try to keep them raised for at least 10 minutes.
- Cool down
Once you’ve finished the race and cooled down, it’s time to get even cooler. This might sound like an unpleasant experience, but if possible, you should try and soak in a cold bath, ideally with ice. The optimal water temperature should be around 55 degrees and you should aim to submerge yourself in cool water for at least 15 minutes. Cold therapy can help to reduce inflammation and soreness- ultimately speeding up your recovery.
Immediately after the marathon, it is a good idea to rub down your legs to help remove waste product from your muscles. It can also be beneficial to schedule a massage one or two days after you’ve finished your marathon. Running long distance can cause damage to your muscles, including inflammation and they need time to recover. A massage can help to loosen your muscles, improve circulation and reduce tenderness. You can also apply Pernaton Gel Forte to sore muscles and joints to help aid your recovery.
After months of training and hard work, running a marathon is a huge achievement but it’s important to take the necessary steps to speed up your recovery. These are just a few tips to help you do just that. If you have any techniques that you’ve used, please share them with us on: