You are currently browsing the daily archive for October 2nd, 2007.
Day 2 post race: *is quite stiff*
http://www.runtheplanet.com/trainingracing/marathon/recovery.asp
http://walking.about.com/od/marathontraining/a/marathonwalk21_2.htm
http://www.coolrunning.com/engine/2/2_1/150.shtml
“Immediate recovery
¦ Drink. Get 24 ounces [0.7ltrs or 1.5pints] of water for every two pounds [c0.9kg] you lose after your workout. This is based on pre- and post-exercise weight. You just burned 2,600 calories, so don’t drink diet soft drinks. You need the glucose (sugar) boost.
Also, don’t drink alcohol. If you can’t adhere to this rule, wait several hours to have a beer. First drink plenty of water and Gatorade to prevent the diuretic from messing up your fluid balance.
¦ Keep moving. Walk, don’t run, immediately after you cross the finish line. It’s important that you continue to move. Coming to a complete stop or collapsing does not allow the blood in your muscles to fully circulate back to your heart. Try to walk, stop and stand intermittently for 3 to 5 minutes.
¦ Rest. Take it easy for a few days. Let your muscles and body heal. Go home. Shower and rest in bed for an hour or two, even if you can’t sleep. Then get up to eat and drink again.
¦ Elevate. By elevating your legs, you allow blood and fluid in your muscles to return to your heart without effort, using gravity.
¦ Refuel. Drink (water and sports drinks), eat carbs, and snack, snack, snack. But wait three to four hours for a full meal.
¦ Massage. This can be an effective method of relaxing muscle spasms and cramps, and mobilizing fluids from your muscles to your heart after the long run. It should be very comfortable. Wait 45 to 60 minutes after the race so you have ample time to drink, eat and move around a little. You may find even more benefit from massage 24 to 48 hours after the race to assist in the recovery of delayed-onset muscle soreness from lactic acid buildup in your muscles.
Long-term recovery
Do nothing! For one week after the marathon, no running, no long walks, no swimming, no weight training.
Expect four to six weeks for a complete recovery — even in elite athletes. Wait six to eight weeks before beginning speed training.
In general, ease back into running. Studies show that even in great athletes, the damage to the body from running a marathon does not allow optimal performance for several weeks — even for runners who feel fully recovered.
Temperature, humidity and intensity of the race can significantly affect recovery time.”
Good tips for the next time!
nb: I’m somewhat mystified by my body’s ability to regulate my bodywieght at exactly 45kg irrespective of feasting / half-marathon running…
