#132 - How To Recover Fast From A Marathon
This week’s blog/podcast we will discuss:
“How To Recover Fast From A Marathon.”
What you do immediately after crossing that finish line will be key in your recovery. Take the wrong actions and you can feel pain days after your marathon. I researched an article from Runner's World magazine before my marathon and applied what I read. In this week’s podcast, you can listen to my exact thoughts and takeaways on how I was able to recover super fast after my first marathon. I also will introduce you to two new mothers who just joined our Keep Calm And Run To The Best You RUNA5K Program. We also give an incredible fun fact that will blow your mind.
My name is Coach Tadris Parker, I have a passion for helping people become healthier one step at a time. My podcast is designed to help share stories of everyday people that are doing amazing things with their health through running, walking, and following a whole food approach. My blogs are my shorthand notes for the podcast. The notes may not always be complete, but they are short and to the point for a quick read. Continue to scroll down for a quick read and check out this week’s photos.
Thanks for checking out this week’s post, press play to hear me dive into this topic.
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This Week's Topic:
How Can I Recover Fast After A Marathon
Do’s
Keep Moving 10-15 Minutes After The Race
Eat a carb-rich snack or drink within the next 1-2 hours (Eat like an athlete)
Keep hydrated over the next 24 hours
Grab a 90-minute nap. (Sleep is key to repairing muscles)
At night eat a quality dinner with a balance of protein, carbs, and vegetables (This aids in quicker recovery)
2 days later try a gentle swim or bike ride. Active recovery is best.
3-4 days later try for a sports massage
5-6 days later try a test run of 20-30 minutes. Notice any lingering pain from the marathon.
Listen to your body as to when to return to serious training for your next event.
Don’t
Avoid Stretching Immediately After Race To Avoid Further damage to your worn muscles
Avoid lingering in your damp clothes
Avoid hanging out at the pub celebrating
Avoid anti-inflammatory painkillers for several days after the marathon
Avoid excessive alcohol as this will lead to dehydration slowing down your recovery.
2 days later avoid running.
3-4 days later avoid ice baths, instead opt for warm baths to soothe painful muscles. This will also promote blood flow.
5-6 days later avoid speedwork or any serious training for your next race.
Avoid thinking that you don’t need rest. No matter how you feel your body still needs at least a week to recover. By all means cross-train with biking, swimming, and other low-impact activities. This allows your muscles, tendons, and soft tissue time to recover.
The Week That Was:
Shout out to members of our program that achieved some amazing things this week!
I gave a presentation On Wednesday, Jan 19th entitled:
“Run To The Best You In 2022” Live with Genia Bittner from Atlantic City Marathon Series in which new members would be training for the 8k race on April 2nd, 2022
From that presentation, 2 fantastic mothers joined this 10-week training.
Dawn Ruiz - Mother of 3 children, and a 10-month-old grandson from Galloway, NJ.
Welcome and congratulations on becoming a new glam-mom
Charissa McFarland - a 45-year-old mother of two from Ocean City NJ.
Welcome and I look forward to helping you reach your goals!
Fun Fact
The World Record for running a half marathon backward is 1 hour 40 minutes. 🤯🙄😩
FREE Webinar Entitled:
Run To The Best You In 2022
What you will learn:
How To Run Pain-Free
How To Run w/o Shortness Of Breath
How To Run For Weight Loss & Keep It Off
Register TODAY!
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Once Again, Thanks For Listening and REMEMBER:
Keep Calm And RUN To The Best YOU!
Talk To You Next Week!