Running the NYC Marathon is hard on your body, regardless of your age, fitness, or training level. Joints get abused. Ligaments get tested. Muscles get loaded, often overloaded, and strained.
After intense training, there are some guidelines to follow to reduce pain, inflammation, and injury, to ensure future running wellness. These guidelines are that much more critical after running a 26.5 miler.
REST AND RECOVERY: Get Some Zzz’s
Your body heals as you sleep. “Sleep one extra minute per night for each mile per week your train.” — The 25 Rules of Running by Bob Cooper, Runner’s Word.
So after the marathon, get an extra 26 minutes of sleep.
Your muscles and joints need recovery time before returning to your normal training intensity. For every mile you race, take a day off for recovery before returning to hard training” — the late Jack Fosters, the masters world record holder (2:11:18) from 1974 – 1990. Ran 26. 5 miles?
Wait 26 days before training hard for another race.
After the NY marathon, your body is craving carbs to replenish glycogen for energy and protein for muscle repair, and you have about a 30-minute window to shut down the stress response to exercise, including cortisol. How much you need depends upon your weight, training intensity, and race duration. “Ideally the carb-protein ratio should be 4-to-1.” – Nancy Clar, R.D. author of Food Guide for Marathoners.
HYDRATION: Know your sweat rate.
BODYWORK/MANUAL THERAPY: Relax and heal.
Not only does it feel great, but it can also help speed recovery, reduce muscle soreness, and facilitate healing. Use caution during the first 48 hours after the marathon, as your muscles are very sensitive. If you get a massage, schedule it for a few days after the race.
Post-Marathon Special
26.5 miles equals 26.5 minutes equals $26.50*
Post-NY Marathon Body Work & Manual Therapy
November 14-18th, 2014
*Proof of NY Marathon participation required
Contact US to book your appointment
MovEvolution Physical Therapy
Fort Greene, Brooklyn, NY
(718) 522-2658
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