How to recover from his first half-marathon
Sport And Fitness / / December 19, 2019
Coach Jeff Galloway (Jeff Galloway) gives four tips that will help your body recover after the first half-marathon. Very short and accessible to everyone.
After crossing the finish line
Do not stop, keep going. Movement helps your heart to pump fresh blood, oxygenated, to the tired muscles. Try not to sit down and continue to stir for 30 minutes after the race. Take a walk for his medal or a tent with food and water and eat something containing simple carbohydrates approximately 300 kcal (usually sports drinks with apples and bananas) for half an hour after closure race.
After returning home or to the hotel
Soak your feet in cool water for 15 minutes. This will help reduce inflammation. Then arrange a few walking 10-30 minutes during the day. In the intervals between them when you are sitting or lying down, it is desirable to slightly raise the legs, so they do not swell. Eat small meals every 2-3 hours. Follow balance BZHU: 25% - proteins 20% - fats, balance - complex carbohydrates. Also do not forget to drink a lot. It may simply be water or a sports drink. A good indicator that you're doing everything correctly - your urine, which should be pale yellow.
The next day
Continue to drink plenty of fluids and take a foot massage (eg using massage roller). If self-massage does not help and the pain continues, a fever, consult a doctor for the purpose of anti-inflammatory drugs. Be sure to arrange a workout restoring 10-minute walk, and then run for a few seconds after every minute walk (keep alternate running and walking within 10-20 minutes), the final part - 10 minutes walk.
A week after the race
Return to your cross-country training. Begin to gradually increase the duration as long as the do not go back to the previous levels. In the days of rest arrange walks or easy cross-trenig. If you decide to take part in one more race, you need to wait three weeks for 5 km and six weeks for large distances.