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Learn how to recover fast from long races and skip the weeks of aches and pains
Post race recovery begins the minute you cross the finish line. Sure, you’ll recover post-race regardless of what you do, but did you know there is a short window of opportunity to affect the speed at which this happens? And the faster you recover, the sooner you’ll get back into your running program. Follow this Step-by-Step Guide post race and you’ll be well on your way to a speedy recovery.
Cross the finish line with a smile on your face (even if you don’t feel happy), get your photo taken, your medal and keep walking for at least 10 minutes to allow your body to gradually return to its normal resting state. Stopping abruptly at the finish shocks the system and encourages muscle lock-up, blood pooling in your legs and dizziness.
2. Eat within 30-minutes of finishing the race.
Refuel depleted muscles as soon as possible with a meal that includes a 3-4:1 ratio of carbohydrates-to-protein and sodium as well. Studies have shown that fuel is most readily absorbed in the muscles in the first 30 to 45 minutes post-race. Pack a peanut butter and jelly sandwich, banana or a recovery sports drink in your gear bag. A good ole can of V-8 or chocolate milk works well too.
3. Pack Moji to Go in your gear bag and wear a Moji while you cool down.
It is a convenient, easy-to-use strategy for decreasing post-race inflammation and aches and pains around your knees.
4. Reward yourself, massage with a MojiHeat Heated Massage Ball or MojiHeat Heated Roller.
But wait at least two hours post race, as massaging too soon after finishing can create more soreness. Self-massage can have a dramatic effect on post-race recovery times, and they are a wonderful way to celebrate your achievement.
5. Sip fluids throughout the day to replenish fluid losses.
Monitor your urine for adequate hydration levels. If your urine is pale yellow like lemonade, you’re most likely back to normal hydration levels. If it runs dark, continue to hydrate. If it is clear, hold off on fluids as you may be over hydrating. Continue to replenish fuel and electrolytes (sodium, potassium) by eating small, frequent meals throughout the day.
6. Take some time off running.
Actively rest with lower impact activities like swimming, cycling and yoga for 5-7 days post-race. Give your body and mind a week off the demands of a structured long distance training program, and it will reward you with an efficient recovery. Running too much, too soon post-marathon is the quickest way to an injury. It can take about
7. Follow a reverse taper for 3-4 weeks.
Depending on how hard you raced, your age, and your training, it can take anywhere from 3-4 weeks to full recovery post marathon. Gradually return to running with a few short and easy runs 6-10 days post marathon to test the waters. If things feel good, gradually increase the duration and frequency and listen to your body along the way. If it talks to you with aches and pains, take a few more days to cross-train.
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Living a healthy lifestyle takes commitment and focus. It’s easy to be swayed off course by cravings, sweets cravings and fatty foods, but you know that these will deter you from your goals. Whether you’re looking to lose weight, enhance your endurance, run a marathon or get stronger, eating a balanced, nutritious diet is a must.
Even so, late night snacks are hard to resist sometimes, and if your stomach is rumbling before hitting the hay, you may reach to something quick and easy. Instead of just grabbing whatever is closest at hand, try these nighttime snacks that won’t derail your good eating habits:
Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: