Maximise Your Post-Run Recovery
Just finished the London marathon or a long run and you’re feeling sore throughout your lower body?
Here are a few tips on how you can maximise your recovery:
Active Recovery
Keep moving even though you may not feel like it. Active recovery such as walking or a light jog will help increase blood circulation and reduce stiffness throughout your body.
Fluid Intake
Make sure you drink enough fluids so that your body may recoup what was lost throughout the race. Replenishing electrolytes helps maintaining and regulating the vital functions of your body therefore non-sweetened sport drinks or simply adding a pinch of salt to your regular water can be very helpful.
Food/Nutrition
Increase your carb intake immediately after your long run to bring your depleted glycogen levels back to balance.
Sleep Hygiene
Make sure you get adequate sleep or enough rest after a run. Put your phone away and do something that would put your mind at ease such as peaceful music or a relaxing podcast.
Cold/Hot Showers
A cold shower can help reduce your muscle soreness as it causes them to contract which then helps flush out lactic acid. It also increases blood circulation and helps calm itchy skin as it helps overcome the sensation to scratch.
A hot shower can help relieve body tension and help ease muscle fatigue as heat increases blood circulation.
Combining the two for a contrast hot/cold shower by alternating between hot water and then cold water a few of times for 20-30 seconds at a time is best to get all benefits.
Foot care
Take care of your feet. One may feel sore or develop blisters after running such distances. Protect the blisters with breathable bandaging.
Wear comfortable shoes that are not tight fitting such as sandals or wide toe shoes.
Sports Massage
Getting a sports massage can help with increasing blood circulation and reducing muscle soreness for faster recovery.
Foam rolling and stretching helps easing tension and can be done at home.
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