How to Recover After A Marathon

Congratulations on your marathon! Now let's get working on your recovery :) After eating all or "some" of the doughnuts, your body is going to want to go through this process for faster recovery - etched out in this video.

Easy walking, cycling or rowing. General movement will facilitate blood flow and general recovery. Emphasis on easy and gentle.

Fully body scan - 2 minutes easy rolling of your calves, hamstrings, glutes, shins, and quads. Upper back and shoulders too. Mentally note or write down any particular sensitive spots. This will inform our mobility action plan for later.

Gentle strict strength - 10 squats, 10 lunges, 10 pushups, and a 10 breathe reverse plank hold. Repeat 2 x this week. Aim for 1-3 rounds first session, and 3-5 rounds second session. This session gets you back in "athlete" mode - making sure that all muscles that need to fire are firing.

Extra thorough dynamic warmup before your next run. 10 bend and touches, 10 arm rotations, 10 arm hugs, 10 arm throws, 10 leg swings + 10 leg swing + lunge.

Finally, when do you start running again? Should you wait 26 days before you do any training? It depends on how you did on the full body scan, the strength sessions, and those easy walk or bike rides. While 26 days of nothing is probably not necessary, 26 days of unstructured training is probably a good idea and a well earned one. Plus it gives you the space to focus on your strength and mobility.

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Видео How to Recover After A Marathon канала The Run Experience