Even if you have never trained for a marathon before, you probably have the idea that a lot of running will lead your body to the challenge of tackling 42.2km at once. However, what often underestimates both new runners and experienced marathon runners is how important recovery is during a workout plan.
If you do not allow your body to rest between runs, it can not recover and adapt to training If you enforce it, it means you are getting tired, vulnerable to injury, and hard-pressed, To go through your plan. If you are unfamiliar with the sport, it means you need to take regular days off and make sure you do not go leather on every run. And although experienced runners may have the ability to walk everyday, they need to do a lot of it at a very simple pace to help their body recover before the next hard workout.
But there's more than just rest, the time you rest or run at a steady pace. Regular stretching and basic work are important to ensure that your body cope with the stress of running, as well as a healthy diet and everything you can to ensure adequate sleep. Special equipment such as compression clothing and rescue shoes can also help you get back on your feet after a run.
For expert advice on how to recover during the marathon training, we talked with treadmill and OOFOS Ambassador Tom Craggs. OOFOS manufactures a variety of recovery shoes, including flip-flops and sliders. As a brand ambassador, you can expect Craggs to mention them, but we're clearly brand ambassadors and after a long run use OOFOS recovery flip-flops because we think they're an ace. So you are not afraid that you will be advised darkly.
Make sure your easy runs are easy.
"Do not fall into the trap of having to hit every run hard," says Craggs. "This is not the way endurance physiology works, and you'll probably find it hard to recover from the collective burden of all the miles."
"Avoid hard runs on consecutive days. Mixing hard days with simple running or rest days is the best way to train your body at different intensities and to ensure that you have enough recovery time to adapt to the harder sessions. "
. 2 Get enough sleep
"Sleep is your key weapon," says Craggs. "It's great if you can sleep eight hours at night. The quality of your sleep is just as important. We go through several cycles during sleep, and when you are deep in sleep, the key growth hormones are released.
"Keep smartphones and laptops out of the bedroom and try to avoid eating right before bed or drinking caffeine or alcohol late at night. A cool, dark environment and a consistent pattern of going to bed at the same time most nights will also help to sleep better. "
. 3 Schedule Recovery Weeks in Your Training Plan
"The progression of your workout is a key element to getting fit for the marathon," says Craggs. "But if you only watch your training for ten or sixteen weeks, each week becomes more difficult than before, and you'll soon find that it's both mentally and physically exhausting.
"Try to include a" week of failure "in your training every three to four weeks. This week, you'll be able to slightly reduce the overall volume and reduce the long-term cut to give your body the extra peace it needs to adapt and progress. "
. 4 Invest in a Recovery Kit
There are a variety of recovery-based running products, of which compression stockings and tights are most commonly used.
"Compression apparel becoming more popular as a recovery aid Improve blood flow and accelerate recovery after hard training," says Craggs.
After a long run, it feels great to leave the coaches, but it is It is important that you wear your tired feet and legs with padded shoes, in which case rescue shoes can be a godsend.
"Each time the foot falls to the ground while running, your body weight will be two to three times as high as possible, "says Craggs," OOFOS shoes are a fantastic option for your recovery and reduce the impact of standing and walking. "
5. Recharge Your Recovery
" Your diet is clearly a crucial factor in your recovery between runs, "says Craggs.
" Try to recharge fuel within 15 to 30 minutes of completing a session s three to four parts of carbohydrates, one part protein, is a great mix, and most people prefer it in liquid form like a shake. Fast refueling after a session speeds recovery and is especially important if you work out most days. "
. 6 Be Flexible with Your Training Plan
"Runners may tend to be slaves to their exercise plans," says Craggs. "The truth is that life casts things on most of us that have a serious impact on our ability to recover. Sometimes you just have to accept this and adjust the plan.
"If you go through a particularly stressful phase at work or at home, you may need to reduce the strain on your exercise regimen. Chronic stress is likely to have a major impact on your recovery, and additional days off or a lighter week can make all the difference. "
. 7 Do not neglect your mental downtime
"The ability to relax both mentally and physically should play a major role in any recovery plan, but most of us neglect the mind completely," says Craggs.
You have time to relax with family and friends – maybe some who do not even run! If you want to go one step further, it has been shown that regular meditation exercises significantly improve your recovery and performance during periods of high stress. "
. 8 Small Things Can Make a Big Difference
"For most athletes, the key to a good recovery is never due to a single factor – the best for recovery is the ones that often do the little things right," says Craggs.
For a good routine and habit of stretching daily, perform a basic exercise routine two to three times a week. Make a good snack between meals and make sure you have a warm, dry garment that you can change quickly when you work out in cold, wet conditions. "