After running a marathon, like the BMO Vancouver Marathon, it’s important to pay close attention to post-race recover. Here are five easy things you can do to help your recovery time:
- As soon as you cross the finish line hydrate. You’re body burns an average of 1 cup of water per 15 minutes of exercise. Sports drinks with electrolytes will help your body absorb and retain water.
- Within the first 30-60 minutes of finishing the marathon it’s important to start replenishing the body with much-needed nutrition. Start with lean proteins to help rebuild muscles, carbohydrates to replace fuel burned during the run, and fruit like blueberries and bananas to replenish sugars and vitamins. A banana, chocolate milk and a bagel make a great combination.
- Rest your legs. Elevate your legs to flush out the legs. Epsom salt baths and a massage after the run or the day after will do wonders to speed up the recovery time.
- Stay warm. Have a change of clothes ready that are warm and dry. If you stay damp and get chilled you can easily get sick.
- Stretch your muscles. From the legs to your shoulders, you have put a lot of stress and tension on your body. Stretching will help ease muscle cramping, pain and increase flexibility.