Fit­ness

How to re­cover in the days af­ter a marathon ef­fort

Runner's World (UK) - - In This Issue -

AT THE FIN­ISH LINE

TRY… to keep mov­ing for 10-15 min­utes AVOID... static stretch­ing

WITHIN THE HOUR

TRY… to eat a carb-rich snack or drink AVOID... lin­ger­ing in damp, sweaty kit

IN THE AF­TER­NOON

TRY… hav­ing a nap for up to 90 min­utes AVOID... anti-in­flam­ma­tory painkillers

LATER THAT EVENING

TRY… a milk-based drink be­fore you go to bed AVOID... ex­ces­sive al­co­hol

THE NEXT DAY

TRY… com­pres­sion tights AVOID... peo­ple with colds and in­fec­tions

2 DAYS LATER

TRY… a brief and gen­tle swim AVOID... run­ning

3- 4 DAYS LATER

TRY… sports mas­sage AVOID... ice baths

5- 6 DAYS LATER

TRY… a ‘ test’ run of 20-30 min­utes, ob­serv­ing any en­dur­ing aches or pains

AVOID... speed­work/hills, or any per­for­mance goal. You’re well on the way but you’re not there yet

FOILED AGAIN Start your marathon re­cov­ery as soon as you can

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