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As I am in training for my first marathon in January, I have several races lined up to help me with increasing my distance and stamina. Running can be hard on your body. The pounding of your legs on the pavement, burning lots and lots of calories, and sweating. If you are doing any sort of training for a run you know what I am going through, so I wanted to share my tips for the best race recovery.
Tips for the best race recovery
- Hydrate- No matter how many miles you put in re-hydrating your body is a must. You will lose a lot of water through sweat and your body needs it to be replenished. You will also lose electrolytes so I suggest adding in an electrolyte powder or tab to your water. My favorite is nuun.
- Eat- You will have burned some calories depending upon how far you ran. A half marathon burns about 1400 or so calories. That is a lot!! It is best to eat within 30 minutes of running so that you can replenish those calories. Protein is a must to help your muscles rebuild themselves. I like making a shake/smoothie with protein powder, almond milk, and frozen fruit. Most of the time I don’t feel like eating a big meal right away so having something that I can drink down is the easiest way to get something in.
- Hot/Ice Bath or Shower- There are some who swear by doing the ice baths. I don’t know that I can handle doing an ice bath or even a cold shower especially since most of the races I do are in the fall/winter so I want to warm up not be even more cold. Epsom salt baths are my lifesaver. Epsom salt will help pull out the soreness from your body and help it relax especially if you find one with Lavender or Eucalyptus.
- Stretch- It is just as essential to stretch after a race than it is to do it before the race. Usually at the 24 hour mark my legs start to get stiff. What I do is some wide squats to hep my hips since that is usually where I hurt the most. If you can, talk a short walk it will loosen up those legs.
- Rest- This one is the most important of all I think. With the help of Advil PM, I get the rest that my body needs while helping with those running pains. This way I get a healing nights’ sleep that my body deserves after I have beaten it up on the pavement. I keep it right by my bed so that I can take it before I settle in for the night.
What are some of your tips for the best race recovery? Check out the offers you can get on Advil PM at Walgreens and all of your other race recovery essentials.
Nicole Elliott ~ Client says
I think it’s so awesome you’ll be running a marathon!! Go you! These are definitely great tips to incorporate into a workout routine for anyone!