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How to recover properly after a marathon?
Many runners participate in the marathon and they will escort the stairs and go downstairs. These conditions will not be recovered immediately, and it may be that after a sleep, delayed pain will swallow you. What can you do other than sleeping?
As a runner, what you should do is resume the effectiveness, and then quickly return to the track field to practice for the next race. Therefore, how to recover and let the body wake up quickly is a crucial event.
Muscle soreness is closely related to fatigue and delayed pain. Whether it is going up stairs or down stairs, it can feel muscle wrinkles, body muscles appear inflammation after a marathon race, or there is a part of muscle fiber necrosis. replace.
In general, it takes two weeks to return to the state of "fresh flesh." In addition to this, immunity is impaired, resulting in decreased ability to prevent, damage to cells, and damage to tissues in the body. It may be found that morning urine is particularly prone to foaming (this may be a problem of high urinary protein).
Many marathon players will deliberately take a two-week break after the target race to restore physical and physiological mechanisms. In these two weeks, do not do strength training, but mainly to resume running. Here are some recovery plans that you can try to follow that may help you get back to the track field faster.
Day 1-3
You don't have to force yourself to run. Instead, it is recommended to soak in a hot bath and relax and massage at the back seat. Do not do deep-tissue massage. Just let the muscles feel the pressing pressure. Eat a bit of protein and natural carbohydrates, and pay attention to keep warm and blow problems, and reduce the cold problem.
Suggestions: Use food to improve immunity, eat more fruits, vegetables, chicken and duck fish, protein powder and a lot of water.
Day 4-7
Can start to try 5-8 kilometers of jogging, the focus is to promote healthy running blood circulation, rather than the pursuit of fitness or training aerobic exercise. Continue to eat healthy foods, and then begin to deepen the massage and soothing of deep muscles. In addition, you can do some simple fitness to slowly wake up the body muscles.
Suggestion: Mild exercise wakes up the rest of the body and slowly revives the muscles through the blood circulation. Do not deliberately perform intensity training. Adjust tiredness first.
Day 7-14
The time to start resuming training is always promising, but it is still recommended to do only 6-8 kilometers of jogging (which can be conversational speed) three or four times a week. If your body recovers well, you will not have too much fatigue, but will be mentally and unconsciously investing in the next stage of practice.
Suggestion: Begin to increase basic training and do not deliberately pursue intensity training.
14-21 days
You can start planning once a week for strength training. The training days can be increased from the original three days to five days. Do not be afraid that these three weeks of recovery training will reduce your athletic ability, because the intensity of the competition is actually a kind of too strong training, your body needs time to recover, absorb and produce excessive compensation. Not only will you not lose much of your athletic ability, but you will be able to continue to invest in the new phase of training faster through proper recovery methods.
Suggestion: Start the next stage of the goal and intensity training mode.
Patience is a virtue. Don't rush into the next game.