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How to Recover from a Marathon

Published on September 20th, 2019

If you’re training for a marathon, it’s understandable to focus all your efforts on your eating and training schedule before the race. However, one of the most important elements of your marathon experience is your recovery. Failing to properly recover from your marathon can increase your risk of injury, and limit your potential long-term. Aside from visiting your Chicago Chiropractor, here are some good tips for recovering from your race.

Days 1-3

In the first few days following your race, it is a good idea to pause any training or running plans. Your body needs a significant amount of time to recover after a long-distance race, and the first few days are critical. As far as diet, eating lots of fruits, carbohydrates, and protein will help repair the muscle damage and boost your immune system.

Days 4-7

During these days, it is okay to begin running again in small doses of around 2-4 miles/week at a slow pace. To help your muscles recover, continue eating a healthy diet, and schedule a deep tissue massage at the chiropractor in Chicago. Don’t forget to keep stretching!

Days 7-14

About a week after running your marathon, you can begin to get back into running. A suggested amount would be three to four days of 4-6 miles at an easy pace. You can also ease back into some weight training, but remember to pay attention to how your body is feeling!

Do not stress about losing any muscle strength or endurance during this recovery period. It is essential to recover properly so you can train even harder during your next cycle. If you’re looking for more post-marathon tips and treatments, contact our Chicago chiropractors today!


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