Ariane,
Running the NYC marathon will leave me feeling like I got hit by a bus, I have no doubt. How do I make sure I don't get too sore? What tips do you have to get moving quicker than last year? I didn't do anything for a week and I realize that wasn't the smartest thing to do because it took me 5 days to get my first workout in.
Becky
Becky,
congratulations to running this epic event! There's a lot you can do to get back to walking like a normal human being and feeling good.
Long before I even became a trainer I used to run marathons and always made the same mistake afterwards. I would run the race, then eat my face off (not knowing that you only burn around 3,000 to 4,000 calories on average), take a week off from exercising because I thought I had earned my rest and then would feel sore for so many days that I hated even thinking of running. Then, I'd feel so discouraged that I'd take 2 months off from running, which made getting into it even more of a challenge. Needless to say, none of those tactics worked, nor were they smart, but hey, you live and learn.
The day after the marathon, make sure you eat an anti-inflammatory diet. Your legs may feel very big and heavy and chances are a lot of fluid is accumulated in your body as it helps heal your muscles. Drink lots of water and keep your body moving. Don't sit still for too long or you'll get stiff. Eat lots of veggies today and get some good fats in your diet from salmon, herring, or olive oil. Avoid any sugar and too many starches as they will make you retain even more water. If you had one or two decent meals after the race yesterday, then your glycogen stores in your muscles and liver will be restored by now. Also keep in mind that sugar increases inflammation in your body and right now your body is in an acute inflammatory state as you've put it through a lot of physical stress.
Running the NYC marathon will leave me feeling like I got hit by a bus, I have no doubt. How do I make sure I don't get too sore? What tips do you have to get moving quicker than last year? I didn't do anything for a week and I realize that wasn't the smartest thing to do because it took me 5 days to get my first workout in.
Becky
Becky,
congratulations to running this epic event! There's a lot you can do to get back to walking like a normal human being and feeling good.
Long before I even became a trainer I used to run marathons and always made the same mistake afterwards. I would run the race, then eat my face off (not knowing that you only burn around 3,000 to 4,000 calories on average), take a week off from exercising because I thought I had earned my rest and then would feel sore for so many days that I hated even thinking of running. Then, I'd feel so discouraged that I'd take 2 months off from running, which made getting into it even more of a challenge. Needless to say, none of those tactics worked, nor were they smart, but hey, you live and learn.
The day after the marathon, make sure you eat an anti-inflammatory diet. Your legs may feel very big and heavy and chances are a lot of fluid is accumulated in your body as it helps heal your muscles. Drink lots of water and keep your body moving. Don't sit still for too long or you'll get stiff. Eat lots of veggies today and get some good fats in your diet from salmon, herring, or olive oil. Avoid any sugar and too many starches as they will make you retain even more water. If you had one or two decent meals after the race yesterday, then your glycogen stores in your muscles and liver will be restored by now. Also keep in mind that sugar increases inflammation in your body and right now your body is in an acute inflammatory state as you've put it through a lot of physical stress.
1. Don't let your body get sore. Muscle soreness onset happens typically 24 hours after an intense race, so chances are that you woke up this morning with quite a surprise. Make sure you move your body with similar moves within that time frame to stay loose and prevent the muscles from stiffening up. Do some light cardio today, go for a long walk, take the stairs and don't sit for too long.
2. Take an epsom salt bath. The minerals (magnesium especially) help your muscles relax and rebalance electrolyte imbalances and also draw excess water from the water, thereby preventing swelling.
3. Eat anti-inflammatory foods: Eating fatty fish rich in omega-3 fatty acids, such as salmon, fish, mackerel, herring, shrimp and scallop or walnuts and flax seeds ensure that the inflammatory response in your body is moderated. Omega-3s from fish oil supplements also keep arthritis and joint pain in check.
4. Take an ice bath: Extreme endurance events, such as half-marathons, marathons, or triathlons call for an ice bath immediately after the event. Dipping the body in ice cold water ensures that the inflammation response doesn't kick in to the degree it would if the body's temperature stayed elevated. This is best done right after the race to prevent inflammation.
5. Take a natural anti-inflammatory. Eating curry/turmeric and capsaicin ensures that the body's natural inflammation response is moderated. Also, the supplement by New Chapter called "Zyflamend" contains 12 ant-inflammatory herbs that help keep inflammation and soreness at bay.
6. Use the foam roller in 2-3 days. Work the area that is tightest with the foam roller and keep working on the area with slow and steady movements. The foam roller helps your facia relax, which then allows your muscles to relax more. While uncomfortable, it really does the trick for tight and fatigued muscles but you probably want to give it 2-3 days to go really deep as you might find it too painful and irritating right after the marathon. Listen to your body and do what works for you.
7. Take a yoga class. Hot yoga or a gentle yoga class will help your muscles stretch and will also help reset your nervous system, which went through a stressful event. Remember that whenever you put your body through extensive periods of cardio, you increase your cortisol levels, the stress hormone. Do your best to counteract its effects by giving your body good sleep and rest when it needs it the most.
Congratulations to running this epic event and enjoy the glory!
Ariane
Ariane
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