Health expert shares recovery and nutrition tips that will help runners after a marathon
Runners need to have psychological skills training and make that part of their routine. It's not something that can be quickly integrated. Some anxious runners will try new things mentally and physically, hoping they've covered all the bases. That's not a good idea, because the routine of training helps make a race more predictable. Changing things at the last minute can create stress. Next, runners need to understand how their brains and bodies are connected. Sometimes preparing mentally for an event is just as hard as the physical preparation.
Marathons are tough on the body — there's no way to sugar-coat this fact. Muscles, hormones, tendons, cells, and almost every physiological system is pushed to the maximum during a marathon.
After the marathon, it takes your muscles about 2 weeks to return to full strength, as the immune system is severely compromised, which increases the risk of contracting colds and flu.
Recovery tips and tricks:
Continue eating a healthy nutrition. Now is the time you can get a deep tissue massage if you have areas that are really bothering you or are injured.
Epsom Salt Bath — About an hour before bed, massage your legs with the stick or self massage and then soak in hot/warm bath with three cups epsom salt for 10-15 minutes. After soaking, stretch real well and relax.
The Council of Maharishi Ayurveda Physicians recommends an abhyanga (Ayurvedic oil massage) before exercise, which is another reason why it works well to exercise in the morning, after your morning massage. This will tone the muscles, get the blood circulating and prevent injury or strain.
Skin massage oil for men and women is ideal, because it contains herbs that penetrate the skin, clear the channels and rejuvenate the cells. A healthy massage oil enhances circulation and endurance all by itself.
Nutrition after the race
After completing the marathon, you need to regenerate your strength. Getting the right nutrition after the race, before taking rest is the key to recovery.
Refuel within 30 minutes after the race to restore muscle glycogen stores with carbohydrates such as low-fibre foods, milk shakes, fruit smoothies etc.
Repair muscles with protein-rich foods that are easy to digest, such as liquid meal supplements or low-fat flavoured milk.
Rehydrate with fluids and electrolyte-containing drinks.
Focus on finishing the race rather than aiming for a particular finishing goal. You will have plenty of chances at future marathons to crush those time goals. Enjoy the experience as much as possible and take it all in.
Recovering from a marathon is a critical component to a perfect training plan that runners often neglect. Unfortunately, if you don't recover properly from your marathon, you'll increase your injury risk, the total marathon recovery time, and limit your long-term potential — making it harder to stay healthy.
More often than not, runners who do not follow a proper post marathon recovery plan find their subsequent performances stagnating or suffer from overtraining symptoms.
One piece of advice that's integral for all runners, though, is to be sure to have fun. Running is emotional therefore, joy, happiness, and satisfaction should be part of what we experience. Our brains are amazing gadgets that help us perform well and enjoy life. Runners are exceptionally gifted with useful, productive brains.
With every sunrise, once again let's rise… to get maximise, to get mickeymized!!!
— Dr Mickey Mehta — Corporate life coach/Global leading holistic health guru
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