• Ways To Recover After A Marathon

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    When marathoners think about knocking minutes off their finish times, they usually think of speed training — hill repeats, tempo runs, interval training and the likes. But you can also improve your time by changing your body composition. If you weigh less, then it's logical that you'll be able to run faster. If you've got a few excess pounds on your frame, trim down to improve your marathon performance.

    Refuel your body, repair your muscles, roll out your legs, and reboot your training after finishing the big race.

    There's no way around it—completing a marathon is tough. Professional runners and newbies scraping through their first 26.2 miles are guaranteed dead legs, aching joints, and lifeless muscles for what seems like weeks.
    That’s because the stress of running a marathon causes significant damage to your muscles, and in response to this your body releases a surge of inflammatory agents in your blood. A recent study from Appalachian State University monitored the level of muscular soreness in 48 marathon runners. In each person, the researchers observed a massive spike in 11 markers of muscular damage and inflammation, including creatine kinase and myoglobin, which are basically broken-up bits of muscle fibers. This obviously was accompanied by a big increase in soreness following the marathon, as well as decreased leg strength.

    Fortunately, there are strategies to help …

    Always speak to a doctor before starting a weight loss program or an intense exercise program like marathon training. Your doctor can measure your body fat percentage and tell you if you have any fat to lose.



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