recover from a marathon

Your post-race recovery plan

Cheers to training for a marathon!

Your season of grueling training will commence in getting past the finish line, the result of your hard work and discipline. While you revel in the idea of basking in the post-marathon afterglow – sweat, cramps, exhaustion and all – also take recovery into consideration

Everyone’s road to recovery is unique to the circumstances of their race, race condition, training regimen, health, and pace.

Despite these variables, there are tested methods that runners avow to. Follow these proven post-race recovery tips and you’ll be zooming off in a week

 

Walk it off

Tempting as it may be, don’t just drop down on the grass.

A 26.2-mile run is punishing your body, exerting undue stress to your muscles, heart, and lungs that just disappear once you’ve crossed the finish line, and in fact, it’s in post-race that you’ll feel the brunt of it.

Let your body ease out of marathon mode by walking around to gradually decrease heart rate so your blood flow returns to the resting state.

Walking around helps rid of the lactic acid that’s built up in your muscles through the course of the marathon, so walk around for 15 to 20 minutes before taking a rest.

 

Post-race ice baths

Completing a marathon is like putting your body through a meat grinder.

At the final leg of a marathon, the effects of muscle and joint damage starts to be felt – the buildup of lactic acid in the legs results in cramps and every step sends a painful jolt through your body. A post-race ice bath reduces muscle pain because the low temperature forces the blood vessels to narrow which gets rid of the acid build up and reduce swelling.

Don’t just jump into a tub of ice cubes though.

Ice bath:

  • Fill a tub with enough water to envelop your lower body and submerge yourself.
  • Add ice cubes gradually to the water so it’s less shocking to your system and more bearable.
  • Soak in the tub for 5-10 minutes but the rule to abide by is the colder the water, the less time you spend in it.
  • Finish the ice bath with a warm shower. The hot temperature dilates the blood vessels to increase blood flow and oxygen supply, causing a pumping action.

Ice massage: A pack of ice cubes over the strained muscles should do the trick.

 

Eat!

Your post-race chow should be a small snack to take in 300 calories from carbohydrates to maintain blood sugar levels, replenish muscle glycogen and protein to keep blood sugar levels.

Your diet after the marathon should comprise of protein-rich food like nuts, meat, and cheese to hasten the repair of muscle tissues, and while that list sounds drab, indulge yourself with chocolate milk which surprisingly has an optimal ratio of carbs and protein. Also, in the lieu of sports drinks and other fancy drinks, nothing hydrates better than water!

Water will help aid your body’s fast to recover, so drink up!

 

Recuperate

In the heat of things, many people swear that their first marathon will be their last, maybe you’ve been there too. The rush of finishing a marathon and seeing the fruit of a season of training can be addicting though, and the itch to start getting into a form may come soon, even sooner than your body can handle. The meat grinder metaphor exists for a reason and state of your body after a race should tell you why.

Give your body time to recover, and it’s not just the muscles that need R&R. Your kidneys, heart, circulatory system, your entire body is put through so much stress over the course of a marathon it’s not wise to get back out there when it’s just been wrung to a pulp.

Experts advise taking one day of rest for each mile raced or taking three to seven days of no running after a marathon.

After this period, you should take the time to test the waters by going into cross training or any activity that boost circulation and warms your muscles. An easy 30-minute run should clue you in on how far into recovery you are. When nothing hurts and it’s all good, slowly increment your running distance but stick to easy runs.

At the end of this period, try slipping into your regular running routine if you can do it. If all is well. You can go back running at your usual pace if you feel good. The key is listening to your body and giving it the time to repair itself.

Contact us today for sports chiropractor to help you recover from that marathon!

Working smarter, not harder is a mantra we have all come to live by. But, if you’re finding that no matter how many hours you log, you’re still not performing at your best, your posture could be to blame.

If your wondering how to dramatically improve your productivity at workplace, at home or at anything you do, read more on this article to know that improving your body posture is the simple and best way to do it.

How you sit can mean the difference between your body being energized and ready for life’s daily challenges or you feeling sluggish, barely making it through the workday. In fact, recent research has found that slouching can decrease your oxygen intake with each breath by 30%. That means less oxygen going into your body and less energy your body can crank out to keep you running on all cylinders.

Slouching can also indirectly affect your overall health. By putting more strain on your upper body and back, your spine can be pushed out alignment. This can lead to more tension and pain in your upper body and may result in poor sleep, and continued feelings of sluggishness. And, this effect can take its toll on your personal and workplace performance. According to a recent Gallup poll, depressed moods and lower employee health outcomes result in over $300 billion lost in productivity.

Correcting and improving your posture is one of the quickest ways to naturally boost your productivity level, without the use of medication or energy drinks. The key to an improved posture is to identify the root cause of why you may be slouching and what you can do to correct the issue.

At Corrective Chiropractic, we take a proven and award-winning approach to helping you manage your posture and your overall health. Our experienced doctors will meet with you and assess your current posture and work with you to determine the best way to correct and maintain your posture moving forward. We can also partner with you to enhance your nutritional intake to ensure that you are getting both the nutrients and energy you need to take your productivity to the next level.

Helping you get the most out of life is our highest priority at Corrective Chiropractic. Our expert posture correction services will ensure that your spine is properly aligned and you are well on your way to performing at your best.

For a complimentary posture evaluation, feel free to contact any one of our four greater Atlanta locations. We’ll walk you through the entire process and answer any questions you may have. Give us a call today at 404-355-5499.

America is on a silent (and rather deadly) downward trend. Over the last two years the average life expectancy of American adults has decreased to 78.6 years, shaving nearly 10% off of previous estimates. And, when you examine the gender life expectancy numbers, with women living an average of 81.1 years and men reaching 76.1 years, it becomes clear that how you live now will play a critical role in how long you will live, in the future.

Experts are warning that unless individual Americans begin to reverse their lifestyle and exercise habits, the life expectancy will continue to decline, year after year. This could translate into higher numbers of premature deaths and increased rates of preventable diseases. Though heart disease and cancer remain the leading causes of death among Americans, medical specialist strongly advise adults to begin implementing healthy regimes now into their daily lives.

In fact, according to the National Cancer Institute, adults who exercise regularly, defined as at least 45 minutes, three times a week, have statistically lower rates of lung, kidney, colon, and breast cancers1. Likewise, when coupled with a healthy diet and taking proactive medical precautions like visiting a physician for an annual exam, the risk of developing cancer and heart disease can be lowered even more.

Interestingly, another even more startling trend is quickly emerging. As the life expectancy rate has dropped, the prescription drug use in America has skyrocketed. It is now estimated that nearly 3.2 billion prescriptions are ordered each year, accounting for nearly 70% of the population actively taking a medication, at least once per day2. And, with the growing opioid addiction crisis sweeping across the nation, it is more important than ever for you to start finding healthy ways to restore your health – without the use of prescription drugs, whenever possible.

This is where exploring alternative wellness options like chiropractic benefits and living proactive lifestyle to achieve optimal health benefits can be key in keeping your body in the best shape possible. Visiting to Chiropractors are leading the way in this regard and partnering with adults to relieve pain, stress and discomfort using all natural and non-invasive techniques. There are long-term benefits chiropractic care can do to help improve quality of life. Chiropractic techniques are safe and proven medical techniques that date back to over a 100 years ago. So, if you are at all concerned about your health or want to increase the chances of you living a long and happy life, you cannot ignore these emerging trends. Your health and longevity is completely within your control, if you’ll invest the time to maintain it.

If you adopt the right eating habits, commit to exercising, and and proactively stay on top of your lifestyle and health, you can be the exception and live well beyond 78.