Walking to the end of the marathon, a few runners may not run anymore. However, when everyone says (run), many competitors eventually catch up with running bugs and can not wait to train for the next major event. But before they rejoin the race, marathon runners have to recover their body from the massive 26.2-mile physical fitness. Here’s how long it takes an organization to recover from operations, as well as tips to improve recovery and restore performance.
After a long run, research shows that the running economy (that is, the efficiency with which the body uses oxygen) is severely damaged. Although hard work may seem to be behind us, the body is still struggling and tends to damage the muscles.
Although hard work may seem to be behind us, the body is still struggling and tends to damage the muscles.
So what is the correct formula for R & R? Although the myth of “one day off every mile” still exists, there is no science to support them. However, some experts recommend resting three to seven days after the marathon, allowing the muscles to recover and then gradually recovering from running. The reason for the range? Muscle recovery between individuals is highly variable, as muscle responses to stress vary from person to person. In most cases, one can expect that pain during the reconstruction cycle occurs 24 to 48 hours after the race, reaches a peak after 72 hours, and then decreases. The key: to get the muscles fully recovered, properly take care of any new or nagging injuries (doctor’s orders!), And once they are healthy, ready to start again in good running.
Your plan of action
After completing a marathon may try for some time, of course, you have the right to get! But for those who can not wait to run again (or at least walk rather than hobble), there are already a handful of scientifically proven ways to speed things up:
1. Training wisely. The better prepared, the better recovery. If the distance and speed of the game is comparable to what is done during the exercise, the muscles may have adapted to this level of stress – minimizing tearing and soreness.
2. Launched. For some cheap DIY remedies, try a bubble scrolling to help ease muscle tension and increase flexibility. Golf or tennis should also make tricks in difficult places!
3. Correctly eat (not that we will need any encouragement to come after the match!). In order to help muscle recovery as soon as possible, looking for protein-rich foods. The study also showed that chocolate milk works well as a recycled beverage because of its optimal ratio of carbohydrate to protein. Of course, do not forget to have some vintage H2O to keep it moist!
Ice, ice, baby Professionals do this – why you should not? This sounds cruel, but immersing your legs in a cold ice bath has been shown to significantly reduce muscle soreness and help maintain strength and suppleness.
Compress yourself. Many long-distance runners now wear compression devices before, during and even after the race. No, not back in the 80s – those knee socks in neon colors are actually a compression garment that can relieve pain and inflammation.
Get low impact, that is. Whenever you resume physical activity, find the low-impact alternative to begin with. The great expert Andrew Kalley proposed swimming on top of his after-treatment because “has no effect on the body, and water has a soothing effect on the muscles.” Another way is to embark on the road to recovery: easy cycling. “It will move the legs over again and draw new blood into the area, which will speed up the recovery,” Cali said.
As with training, the trick to total muscle recovery is finding the right method for you. Everyone’s body is unique and may respond differently to different post-game routines. It depends on your portfolio and runs with it!