You’ve done it. You're a marathoner. As the cheers die-down and your breath catches back up to you, the feelings of elation can begin to give way to something else: soreness, tiredness, fatigue. So what are the best ways to fast track your marathon recovery time? We found out.
To start with, marathon recovery should be viewed as being just as important as the training leading up to the event itself, and so we’ve compiled for you some of the best marathon recovery insights to make post-the-event as great as the run itself. Follow the steps below.
For the Outdoor Enthusiast
Studies suggest that even short daily amounts of nature improve our moods. If you can safely get outdoors and away from people, take a hike, jog, walk or bike ride. Or bring your workout to a park or your yard, Mr. Vlaun says. He cautions to keep a distance from other people and to bring hand sanitizer and disinfectant wipes to clean any equipment that you touch before and after using it.
For Small Spaces
You don’t need fancy equipment or a large space to break a sweat, says Samantha Campbell, owner of Deep Relief Peak Performance Athletic Training Center in Maui. This high-intensity interval training workout delivers a boot camp burn with body weight and household items, like jars of peanut butter and jugs of water.
For the Homebound Yogi
Many shuttered studios, including YogaWorks and CorePower Yoga, are offering free online classes. San Francisco-based yoga instructor Sarah Ezrin is a fan of Glo, an app that offers over 4,000 on-demand classes, and Yogis Anonymous, with over 8,000 classes. A towel or carpet can replace a mat, couch cushions make great bolsters and a belt can double as a strap, she says.
For Aging Athletes
As we age, our balance declines, says Dani Johnson, a physical therapist with the Mayo Clinic’s Healthy Living Program in Rochester, Minn. Implementing balance exercises as simple as standing on one leg as you brush your teeth can help prevent falls. Getting a daily dose of cardio can boost the immune system.
Many are wanting a well buffed chest to show off, hit the gym to build up their chests and hooked on chest building exercises, but many wind up having chest pains either as a normal effect of the training or due to faulty improper techniques.
If you’re a first timer, it's normal to experience some muscle straining after doing exercises like bench press, provided that you executed the exercises properly. You’re chest muscles are still well adapting to the load, which they are not accustomed to. But if you’re an experienced gym goer, you might have done something wrong and developed muscle tearing.