![]() “When these levels are correct, your body is in homeostasis, or its happy place.” She recommends drinking water with electrolyte tabs as soon as possible after the race to replace all the sodium, potassium, and magnesium your body lost through sweat. “Rehydrating and replenishing electrolyte stores are both super important things to do as quickly as you can after you finish a race,” says Gentry. Read on for more advice for bouncing back post-marathon from professional runners, coaches, sports doctors, and physical therapists. “If you feel amazing after a few days, you may be able to jump into some hard workouts more quickly, but if you feel sluggish and tired, it’s a good indicator to back off a little more,” says ultramarathoner Trevor Fuchs. “A couple of days later, go for a very short, very easy jog to shake out the legs and help reduce your lactic-acid buildup.”Īll our experts advise you to listen to your body to determine when you’re ready to get back into tough training. ![]() “Instead of collapsing on the sofa for the immediate days afterwards, opt for a gentle walk,” says Peloton Tread and strength instructor Becs Gentry. You’ll want to keep up the light movement in the days to come. “Walking keeps the muscles in use and blood circulating.” The long finishers’ chutes in major races (where you’ll typically receive your medal, water, and some snacks) will force you to walk for at least a few more minutes. ![]() “Standing or sitting immediately after a race can make a runner feel lightheaded or even pass out because blood will pool in the legs,” says sports physician Brett Toresdahl. Something you may not want to hear just after running 26.2 miles: Don’t stop moving. “Your body and your immune system just took a big hit from that marathon,” says Nike global running head coach Chris Bennett, so you’ll want to do everything you can to stay healthy in the hours and days to come. How you recover from a marathon is incredibly important for reducing soreness, preventing injury, and getting you back into training shape for whenever you’re ready to race again. But the hard work doesn’t end at the finish line. From scheduling speed sessions to fine-tuning their nutrition and hydration, runners know a great deal of planning goes into training for a marathon. ![]()
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