Congrats Marathoners! Here are the 7 best ways to recover!

Congratulations Marathoners!

I’m sure you’re still flying high from yesterday’s event. The exhilaration you feel when crossing the finish line cannot be matched! The months of training have paid off. The sacrifices you’ve made to become a better version of yourself  are over and the reward is so worth the work you’ve put in. Be proud!

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However, the work is not done. The truth is that endurance events, such as marathons, are not necessarily the best for your health and body in the short run if you don’t recover properly. Here’s what happens:

Elevated stress hormone (cortisol): Cortisol is released in times of physical and emotional stress. It helps shuttle sugar to your muscles by breaking down muscle. It also suppresses your immune system. The stress can have a negative effect on your nervous system and digestion.

Depleted glycogen stores in your muscles and liver: When those stores are empty – they can hold about 2,000 calories worth of energy, you’re delaying muscle recovery and run low on energy.

Dehydration: No matter how well you hydrate it’s impossible to make up for the fluid and calorie loss during the race. Get in adequate fluids to rehydrate your body. How do you know you’re hydrated? The color of your pee is almost clear.

High inflammation levels: Not only do you muscles hurt, but they’re also inflamed from the pounding. The inflammation is caused by various factors, such as the stress on your body and psyche, the intake of sugar during the race, the cortisol levels, and the muscle damage from the repetitive movement of running.

While temporary inflammation will help heal your body, you want to avoid at all costs that it becomes chronic. So, recovery is a must.

Here are a few techniques to implement to feel your best again quickly:

1. Nourish your body: eating lots of leafy green veggies, drink organic green juices, and laying off all sugar and processed food will help your body recover from the acid buildup it experienced during the marathon. When your body produces energy, lactic acid is build up in the later stages of exhaustion. You can help remove it by drinking mineral water that contains bicarbonate (such as Gerolsteiner mineral water) and eating lots of greens that help create an alkaline environment.

Also, ensure proper protein intake as it helps muscles repair and get in good carbohydrates to replenish all the glycogen you depleted yesterday. An ideal meal: a veggie omelette with 3 eggs, grilled chicken with a big kale salad and roasted pumpkin. Or, salmon with roasted cauliflower and sweet potato.

2. Eat Anti-inflammatory foods: There are lots of natural agents that will help bring down the intense inflammation your body experiences after such a stressful event. Add turmeric to your food, take fish oil, walnuts, and eat fresh ginger. Stay away from any sugar as that is pro-inflammatory. One of my favorite supplements that includes about 12 natural anti-inflammatory herbs is Zyflamend by New Chapter. I swear by it after any long bike rides or runs.

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3. Use Cold Therapy: Also called Cold Thermogenesis is used to stimulate a higher metabolic rate, but it also has anti-inflammatory power. Sitting in an ice bath or taking a cold shower after a long event is pure torture, but it actually has vast benefits. The cold stimulates a hormone called adinopectin and that tells your body to break down body fat and to send glycogen to your muscles, so they replenish to proper levels. When you take an ice bath or a cold shower, you also reduce uric acid levels, which are linked to arthritis pain and joint pain

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4. Foam roll your muscles: You probably don’t want to be touched today, but tomorrow you might want to spend a little time rolling out your leg muscles. Any knots from repetitive stress in your muscles will release through the pressure. You’re also allowing your muscles to release waste products of the run, increase blood flow and break down scar tissue. Here’s a great guide on Pinterest. 

5. Get a Massage: Not only does massage lower your stress hormone levels, but it also helps with the active recovery of your muscles. Deep pressure on your tired muscles will work wonders.

6. Move: You may not want to even think about walking or even running right now, but moving your body gently is crucial to staying flexible and avoiding the stiffening up. Get off your office chair frequently and schedule a short 10-20-minute jog tomorrow at a slow pace. Or, do a round of squats and lunges to move the same muscles that are the stiffest today. Start gently and then build up to greater range of motion and within just a few minutes you’ll notice a greater range of motion and a warming up of the tight areas.

7. Sleep: Above all, give your body adequate rest and time to heal. Sleeping is the most important thing you can do, so listen to your body and dream of your next big event!

Are you inspired to continue to push the envelope and see what else your body can do?

The NYC Triathlon takes place July 24th. The lottery to enter is open starting November 1-15. Join a group of us butt kickers in racing this fun event: www.nyctri.com

Who’s in?

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