ANDafter a marathon, dropping to the bottom with water and snacks (and possibly a beer) is perfectly reasonable. But do not forget about “energetic” in energetic recovery.
One of the perfect ways you may help your body recuperate after each exercise is to go for a walk. Marathons are a very intense type of exercise, but the identical needs and methods still apply.
“The basic means of damage and recovery is identical for various activities,” says the endurance trainer Paul Kinney, which helps people prepare for events resembling marathons, Ironmans, triathlons and ultramarathons. “The important difference is how much damage is completed, which ultimately determines the overall recovery time after that motion.”
When you run 26.2 miles, a whole lot of damage happens. Your glycogen stores (muscle fuel from carbs) are depleted and your muscles and connective tissue are even damaged on the cellular level. Running puts a selected strain on the quadriceps, brought on by “eccentric loading” or applying pressure to it (the act of hitting the bottom) when the muscle is lengthened, causing essentially the most damage. This is why moving up the steps after a protracted run, let alone a marathon, may be torture.
Sleep and proper nutrition are the premise for repairing damage. But you may help this process by engaging in light cardiovascular activity, resembling walking. That’s why Kinney recommends marathon runners schedule a walk the day after the marathon.
“Walking and lightweight climbing are great, stress-free and non-invasive ways to revive blood circulation and speed recovery,” she says. Bringing this nutrient-rich blood to damaged muscles helps give your cells what they should repair – and rebuild even stronger. “Walking also helps reduce inflammation and makes your muscles more flexible,” she adds. “This keeps the body from stiffening within the hours and days following an enormous event.”
There are also psychological advantages to running a marathon. Running a marathon is stressful for the body and mind. Whether or not you hit your running goals, crossing the finish line after months of structured, dedicated training can leave many runners feeling just a little lost. Walking, especially within the bosom of nature, may help regenerate the entire body and find peace. Kinney recommends using an app like AllTrails for filtering something that won’t too strenuous, to a distance and time that seems manageable and with none steep inclines.
“A nature trip involves an element of recovery that many neglect: mental recovery after a significant event,” says Kinney. “Being in nature helps to calm the mind and improve psychological well-being.”
After your next marathon, he suggests scheduling several weeks of unstructured training that features getting back to nature with some walks and hikes “to encourage recovery, each physically and mentally.” Even most skilled runners take every week or two off from running after completing a marathon. Taking leisurely walks will help your body and mind feel at their best again.
