I have not been updating the blog for sometime as I did a back to back marathon, which I will share later. So its been a while since I did a back to back marathon. To the ultra runners this is nothing, but to a noob like me, it is really quite consuming and the thing is both are overseas marathon which makes it rather challenging especially for the second race in Taiwan. Totally did not expect the mountains and slopes coming on to me.
To maintain after a race is very important. Many of my running friends have knee and other injuries which makes it hard to train and continue to the races which they planned. Running races are important, but do always keep yourself grounded, you can train the whole time of the year for that one race, but if the timing , the weather and other factors are not in your favour, do not force it. Because no one will remember what happened, the main thing is that you always put your safety and health the foremost, if it really does not feel good DO NOT do it. This is probably why some people injure themselves or even passed away in races.
Fruits and vegetables are good for detoxing your body
Most people do a carbo loading when they are participating in a marathon. To me, I feel that is it not really necessary unless you are really running a below 4 hours marathon. However, that being said, it also really depends on your own experience and what your body need and want. Detoxing is a good way to get rid of all the unwanted materials that accumulates in your body. This can increase in the level especially after a marathon.
What Happens During a Marathon?
( credits: Star Central Magazine.com)
During a marathon, whether it be a 6hour run or 4 hour run, your body is put under a lot of stress and shock. You might not realise it but it is happening. You need to make sure that you recover well first before embarking on the next race. There are many people who are very eager to set off for training for the next marathon soon after they finish one. It is actually okay IF you know what you are into and do not over strain. But if you really want a good result, it is actually better to just rest more before embarking on the next race. This will allow your body to take a break and recover slowly and those insidious injuries hiding will not affect you before you take on the next race.
A lot of damages is done to your body skeletal wise, immune system wise and also a lot of toxins are produced. Creatinine kinase (CK)a marker that indicates damage to skeletal and myocardial tissue, and increased myoglobin levels in the blood stream (which often results in blood being present in urine) is an indicator of the level of stress that the body is undergoing in a marathon. The level of CK increases post marathon for 7-10 days and that means you need to let the body do lighter activities and exercises.
After a marathon
FOOD & Nutrition
Try to take the week after a marathon for a break. Eat healthy and nutritious like having a lot of green healthy vegetables and some fruits. Also if possible avoid alcohol, although I myself is also guilty of celebration drinks and stuff. It is actually best to get the body hydrated first before really drinking alcohol. The effects might not show now , but years down the road, there are bound to be some side effects. Some of the detoxing products in the market can also aid you in detoxing.
On the contrary, try to avoid crazy stuffing of food to yourself especially after a marathon. Your body need to recover first, give it a day or two, replenish with loads of water, have simple light meals and also do have more supplements like vitamin C etc as your body is the weakest after marathons. I usually drink a lot of freshly squeezed lemon juice with warm water. Taking healthy breakfasts such as oat meal porridge and skipping more of the dinner with only simple mushroom soup for the first two days after marathon.
Massages
Massages are important and good. If you live in a place where there are hot springs, it will be good to go for some hot dips a few times after the marathon to help recuperate. The hot water soak will help in blood circulation and improve your breathing. Try to go for proper sports massage instead of some aromatherapy style. You can also do some simple yoga to help improve blood circulation and flexibility.
Stretching and rolling your body can also help in this area and helps to relieve the muscle ache.
Small Tips
YOGA
There are times after marathon that I just like to sit and meditate to help with the breathing. Breathing is the essential portion of our lives, many of us overlooked that a good breathing technique can help to improve your body functioning. I will also do some yoga nidra just to soothe myself down.
Here is what yoga nidra is all about : https://en.wikipedia.org/wiki/Yoga_nidra
These simple 10 steps about yoga nidra is something that I find very useful and would like to recommend to you :
http://www.yogajournal.com/article/practice-section/10-steps-of-yoga-nidra/
That’s it ! Keep running and chirpy!!