Must see article about recovery after running.

By Matthew Stafford

Move Around Continually:

Keep walking around the finish area as you use the food and drinks provided for you post race. It is very important to be mobile for 15-20 minutes so your muscles have less of a chance to cramp up and cause you extraordinary agony. Hopefully your marathon training got you used to the pain.

The best time to revive your muscle glycogen depletion and liquids is as soon as you can walk to the table with drinks and food. Drink sports drinks and water; avoid alcohol, as it'll dehydrate you further. Eat some high carbohydrate and salty snacks. Potassium sources such as bananas are good and are offered at the race food table.

Pay attention to the medical volunteers at the Line. If they believe that you need help or observation, you do, never resist. You are completely burnt and these are people who know what they are doing. Have a change of clothes handy to get out of your sweaty gear and maintain your body heat; it can also replenish a little comfort after a strong effort just like this.

Rest, Compression, and Elevation:

Ice if necessary, It isn't pleasant but an ice bath that evening can do great things for recovery and help in flushing lactic acid. It is very hard to just submerge yourself in ice filled water bath. The simplest solution is run the water as cold as you can tolerate and once you are submerged add bags of ice as your body adjusts to it. Do not stay in longer than 10-12 minutes plan on taking a warm shower 30 minutes to an hour later in the day.

Don't Be Alone:

You can experience nausea, gray-outs, etc. After the marathon you would never want to drive solo or be solo for the early part of 12 hours. You must have a pal after the marathon to monitor you for any issues. You have got no judgment after the marathon; you must have anyone else to do that. Disturbances in your body salt level while running the marathon (hypernatremia) can trigger heartbeat trouble and possibly lead directly to an unfortunate death. Folks can and do die alone in their hotel rooms after the marathon.

The Ride Home:

Lessen the time spent sitting in one position or you may be too stiff to get out of the car. If you've got any amount of distance to travel, be totally certain to make frequent stops and get out and move around. Your body will be very at the mercy of stiffening up and this is distressing, definitely no jacuzzi parties. A warm bath may damage already lactic acid-soaked muscles. A lukewarm bath or shower is good.

When dinner time rolls around you can celebrate with a high carb meal with protein which will give your body the fuel to start repairing. This is the time for the pasta party! Ward off alcohol. It is usually recommended that you continue to consume sports drinks, fruit juices, and water across the evening.

Pain Relievers:

After you know your kidneys are working, now you can take your pain reliever of choice. You will sleep like an exhausted concrete worker or you will have difficulty sleeping due to pain and rigidity, just remember sleep is the best way the body best repairs itself. Plan for rest after the marathon; do not think you are going to go about the next day as ordinary after your first marathon distance race. Plan for a low day of just rest and recuperation and you'll feel a lot of relief and satisfaction in what you completed.

About the Author:

Matthew Stafford is enthusiastic about long distance running, knows the seriousness of the simplest way to recover after the race and continuously provides glorious insights and tips for running a marathon.