Running a marathon is definitely a huge challenge that requires a lot of effort and determination. So, congratulations if you did it! Not the question is what to do and how to behave right after this race. If you think your post-marathon actions aren’t that important, you make a huge mistake. The wrong recovery process can lead to serious injuries. Your whole body and all its organs were pushed to the max when you were running, it’s really tremendous physical effort.
So, when finishing your race, taking a medal, and taking pics, don’t even think to stop or… omg… sit down. No way! Your body has just run 26.2 miles and still thinks you’re moving. When walking, your heart rate drops naturally and kinda step-by-step. Continue walking for at least 10 minutes and only then you may sit down or lie down or whatever.
In an hour, it’s recommended to grab some calories to give your body the power for recovery. It has to be something small yet nutritious — half of a sandwich with chicken and veggies would be a perfect option. Keep in mind that it has to contain healthy carbohydrates and protein. In a few hours, you can enjoy a bigger meal. Let your body feel hunger before that. Remember to drink water during the day to stay hydrated. It’s highly important as your body loses really a lot of liquid when completing a marathon.
If it’s possible, move up your legs. Devote 10 minutes of your time to practice some yoga. Having your legs up to the wall provides better blood circulation and stretches the lower muscles of your legs. Then chill out if there’s such an opportunity: take a cold bath while considering wearing compression tights. It helps in decreasing inflammation in your legs. Massage and stretch your muscles afterward. But wait 2-6 hours before doing this procedure. This will allow replenishing liquid and faster recovery from a race.