do you know these tips for recovery after a marathon

Marathon races come one after another, and many running enthusiasts have to go back to work the next day after the race. So, how can one quickly recover after the race?

1. Do not stretch immediately after the marathon; it's best to walk for 10 minutes.

Avoid stretching right after the run because your muscles are already very fatigued, and immediate stretching can cause muscle cramps and injuries. Also, do not sit down immediately to rest, as this can slow down blood circulation and the removal of lactic acid, keeping your leg muscles tense for a long time and delaying muscle repair.

Cooling down immediately after the race is very important. Due to different geographical environments, it may sometimes be difficult to cool down immediately. You can try a relaxed jog or walk for about 10 minutes. After that, start massaging and stretching your legs. Avoid standing for long periods, and remember to cover your legs with a towel to keep them warm. These methods help with blood circulation. You can also visit the free massage stations set up at the venue. Remember, if you have to wait in line, keep your legs moving while waiting.

2. Ice baths help quickly remove lactic acid.

The science behind ice baths is that when your legs are immersed in ice water, the blood vessels in your legs constrict, which helps expel lactic acid from the blood, leading to a quick recovery.

This recovery method is used by many marathon runners and became popular thanks to Paula Radcliffe, the famous British long-distance runner and women's marathon world record holder.She once told the media that her secret to consistent victories was using ice baths to relieve fatigue and restore physical strength after long-distance training.

3. Rehydrate based on weight changes before and after the run.

During a marathon, the body loses a lot of water, causing weight loss. After the race, you can determine the amount of fluid to replenish based on the weight lost. Generally, for every 1000 grams of weight lost, you should replenish 1500 ml of fluid to quickly restore physical strength.

The best way to restore body fluids after exercise is to consume electrolyte drinks containing sugar. The sugar content should be 5%-10%, and the sodium content should be 30-40 mg equivalent for rapid rehydration. After about two hours of rest, eat as much food as you can, preferably a balanced and nutritious meal.

If you feel the need for a nap, go ahead and sleep. Try walking for 10-15 minutes in the evening to maintain blood circulation.

4. Sleep early and soak your feet for 20 minutes at night within a month after the marathon.

In the following week, you may feel extremely fatigued and lacking in energy. You should continue to rest during this time. Going to bed early for at least a week will help you recover from fatigue. Listen to your body and don't feel guilty about sleeping too much—it's normal. Take hot baths daily and soak your feet for 20 minutes at night. Eat a balanced diet with 50-60% complex carbohydrates to replenish your energy stores and enough protein to repair tissue damage.

It generally takes a cycle (4 weeks) to adjust after a marathon. Normal glycogen recovery takes 3 to 5 days. Muscle recovery takes a bit longer. Many people think post-race soreness is due to excess lactic acid, but this pain usually disappears within minutes to hours after exercise. The delayed onset muscle soreness that occurs 1 to 3 days after exercise is due to the minor tears in muscle fibers caused by high-intensity and large-volume eccentric contractions, leading to pain.

The sooner you get rid of the effects of lactic acid, the sooner you enter the normal muscle repair phase. These muscles need at least a week to heal, and the body also needs to expel many metabolic waste products after prolonged exercise, which takes about 3 to 4 days.

5. How to reduce muscle soreness? Ice compress within 24 hours, heat compress after 48 hours.

To deal with muscle soreness, you can use ice compresses within 24 hours and heat compresses (including massage, sauna, and external medications) after 48 hours. Ice compresses help constrict blood vessels in the swollen area, preventing further leakage into tissues and speeding up the removal of metabolic waste (such as lactic acid). Later, heat compresses and massages help dilate blood vessels, speeding up the transport of blood and oxygen to the affected area, enhancing its self-repair ability. It's recommended to keep ice packs in your home refrigerator for use on ankles, knees, or any painful areas after exercise.

There has been some controversy over using cold compresses for post-race recovery, with concerns that cold compresses might cause chills due to dilated pores after exercise or that intense cold stimulation might cause blood vessel constriction, leading to blood supply issues or even shock.

However, there is now a more unified view: ice compresses are effective after high-intensity exercise, but avoid using them immediately when you're sweating heavily. The safe approach is to continue low-intensity exercise for 10 minutes, stretch gently, and let your body cool down gradually. Then, apply a local cold compress to the painful area, testing the cold source on your skin first before applying it for a longer duration. Avoid applying cold compresses to your head and face.

6. Do not stop running.

Many people think that finishing a marathon means they can stop running, but this is actually a misconception. Resting does not mean you can't run or exercise. As long as you continue with short, easy runs or cross-training, your body will still be in recovery mode. Two to three days after the race, if your muscles are not as sore, engage in recovery runs. This helps eliminate the adverse changes caused by high-intensity loads and aids in the complete recovery of your muscles.

If you experience prolonged pain, you might have been injured during the marathon. Try low-intensity aerobic exercises like cycling or swimming. If the pain is severe, you may need to rest completely and see a doctor.

7. Simple massages help with relaxation.

You can use a professional massage stick to relax the muscles in your thighs and calves, or use simple materials like a rolling pin or a wine bottle as substitutes. The more painful the area, the slower and more forcefully you should massage it.

To relax your feet, you can use a tennis ball. Sit on a chair with your feet on the ground, place a tennis ball under your foot, and slowly move your foot back and forth and in circles. Apply pressure to the ball with your foot, especially on the more painful areas.

Author of this article: Yuan Yunping (Professor at Guangzhou Sport University)