Is this your first rodeo in training for the marathon?
Well, marathon training is indeed tough, especially as your runs get longer and further the last thing you want is a running injury to slow you down. During most runs, we feel strong, we tend to push through the pain and when we finish it’s the best runner’s high. You go to bed feeling accomplished and satisfied with your run, however, the next morning body sores come creeping in.
Marathon training need not have to be so painful, especially if you have conditioned your body for the effort you are about to put in during the race. So, here are some tips you can use to manage pain during your training for your race.
Ready to get those sore muscles and pain back to normal?
1. Hydrating
Drink up! After a hard and long run, you should always begin by hydrating within 10-15 minutes after stopping.
Regardless if the temperature is cool or don’t feel thirsty at all, you still sweat a significant amount and it’s important to replace the fluid loss.
Image via : Quora
2. Fuel Up
After hydrating, you will probably be stretching or cooling down after your run. So, what should you be doing during that period? Fuel up with foods that’ll reduce inflammation and refuel depleted energy stores!
That post-run fuel could be something simple such as bread, chocolate milk, yogurt, granola, or bananas. You want to aim for a 4-to-1 ratio of carbohydrates to protein.
3. Stretch
The stretching and post-run fuel should begin within 20-30 minutes after finishing your run. Stretching should last about 10-15 minutes, focusing on major muscle groups such as your quads, hamstrings, calves, hip, or anything that feels tight after your run.
If you want to get that full stretching experience, get some bands, foam rollers, or balls. As it helps to alleviate any small knots and tightness.
Image via : Active
4. Ice Bath
After stretching, it’s time to hit the ice bath. Many athletes may have mixed feelings towards ice baths but it’s worth it after.
Start by filling up a bucket or bathtub with cold water and add ice. Next, submerge your entire lower body up to your hips in the water. Now, the trick is to survive your first 3 minutes, after that, you’ll notice your temperature feels more temperate and you can relax a little of the remaining 7 to 10 minutes.
Trust the process, your muscles will thank you later.
5. Plenty of Sleep
Lastly, it is time to put your feet up and get in quality sleep. When you sleep, all those micro-tears in the muscle get a chance to repair.
But if you are deprived of sleep, it can cause the muscle to break down, increase the stress hormone cortisol, and drops in growth hormones level. Thus, make it a priority to get in a good sleep.
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