subject: Running Tips - What To Do After Finishing A Marathon [print this page] Running a marathon is a great achievement for all runners. There is a lot of work that goes into training and a lot of miles put in on the roads. However, there are some things that you need to do after you cross the finish line. Read on for tips to help you with the recovery process after your marathon.
The first thing to remember is that those space blankets that they give you as you cross the finish line are your friends. Yes, they are really cool looking and they make you feel like a super runner, but they do have a purpose. After you get done running, your body temperature will drop. The space blanket will help to keep you warm so that your body temperature does not drop too fast. Also, try to get into some dry clothes as soon as you can.
Keep moving through the finishing chute. You may feel like just stopping, but it is important for your muscle recovery to keep moving. You need to keep moving for 10-15 minutes. Also, stopping in the chute will cause a back-up. So, keep moving to pick up that wonderful finisher's medal and get some water into you.
Speaking of water, you want to start replenishing your fluids after the race. Also, make sure that you have something to eat that has carbs and potassium. Bananas are great. Also, eating something like pretzels will also get some salt back into you.
If you are traveling immediately afterwards, make sure that you take time out to move around every so often. You will be a little still afterwards and this will help. In a car, you take rest stops - but if you are traveling by airplane, it's a little more difficult. It's not always possible, but if you can, try to not travel home until the day after the race. It's important to keep moving the hours after the marathon to keep your muscles from knotting up.
Take a cool shower. You don't want to take a hot bath or too hot a shower. Hot water is not good for after a hard workout. Your joints and muscles will be inflamed. If you sit in a hot bath or hot tub, you bring more blood flow to those areas and they will become even more inflamed. This will actually increase the time that you need to recover after the race.
Your meal after your race should be one high in carbs and protein. This will help you even more in recovering. Pasta is good before the race - it's even better for you after the race! Also remember to keep drinking water and staying hydrated.
Running a marathon is a great accomplishment! You will be a little stiff and sore afterwards - that's normal. You put out a tremendous effort. But, these tips should help in your recovery.
