The marathon is over! You covered the cherished 42.2 km. What to do right after the finish? Let's figure it out.
Movement after running
I understand that forcing a marathon finisher not to fall to the ground from fatigue, but to walk at least a little, sounds derisive. But still, after intensive work, it is necessary to give the heart a smooth change in rhythm. Therefore, it is better to slow down physical activity rather than suspend it completely. Then the pulse will recover faster, and if you do not finish in a semi-faint state, when you are definitely not up to walking, you will come to your senses faster.
In addition, at large marathons, you will not be allowed to lie too much at the finish line. There are a lot of runners. And if everyone lies next to the finish arch, then at a certain moment those who come running will not be able to cross the finish line.
The main advice - do not bring yourself to such a state that at the finish there was no strength even to walk. Do not forget that no seconds or minutes are worth your health.
Finisher medal, food and water
For races with a small number of participants, medals are usually awarded immediately after crossing the finish line. This is not very convenient, since the runner is simply not allowed to catch his breath. And then they give water to their hands and usually a banana. At major starts, in order to get a finisher's medal and food, you will first need to walk some distance along a special corridor. Then you will receive everything that a finisher is entitled to. This option is much more convenient.
Don't be afraid to drink water immediately after the finish and eat the same banana. You are dehydrated and probably have low blood sugar. And, therefore, compensating for these problems is a top priority for you.
After that, you can already rest. It is advisable to lie down for a while, relax your legs.
After a marathon, you usually don't want to eat. However, it is necessary to compensate for the energy loss. And one banana will not be enough for this. Therefore, if the organizers offer hot meals, then there is no need to refuse. Or buy something of your own and eat foods high in slow carbohydrates.
Of course, if the food "does not fit" for you, then you do not need to force it. Otherwise, it could lead to vomiting. There is no need to bring this up. Therefore, in any case, no matter what recommendations they give you, listen first of all to your body.
When to start running after a marathon
After the marathon, it is undoubtedly a good thing to cool down and jog some distance. However, as a rule, it is difficult to do this due to the large number of people, fatigue and lack of desire. Therefore, I can say that this is useful, but if there is no such possibility, then it is critical that you do not hitch, there is nothing.
The first run is desirable the next day. Move for at least 15-20 minutes. This will allow you to speed up your recovery from the marathon. Usually after the first marathon the next day it's not like running, even walking is difficult. Therefore, you can limit yourself to walking and try to cover at least a short distance by running.
If after the marathon there are no special problems, then do a full run for 30 minutes.
If the day after the marathon is not possible to run, then reschedule this workout to the next day.
Don't do any intense workouts for the next week after the marathon. No interval or long runs. No sprint acceleration or heavy strength training. Only a slow run. Your body needs to recover.
However, slow running should be regular. The downside is when they don't run all week at all. In this case, the recovery will take longer.
In order for your preparation for the 42.2 km distance to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
