Archive | May, 2013

Muscle Recovery After A Marathon

1 May
MaxFit at Macy's

MaxFit at the Macy’s Nike Half-Marathon event on April 27, 2013.

On Saturday April 27th, Macy’s Metro Center DC asked me to give runners in the Nike Women’s Half Marathon tips on how to ensure they are physically prepared for a race and how to recover afterwards. Below are the tips that I shared with the runners based on my work with clients who engage in rigorous exercise on an amateur or professional level.

PRE-RACE (PREPARE)

  1. Hydrate, Hydrate, Hydrate with any electrolyte infused liquids.
  2. Eat moderate quantities of carbohydrates several days prior to the race.
  3. Make sure your body is rested and ready for rigorous exercise.

DURING (FINISH)

  1. Continue to hydrate with electrolyte infused fluids
  2. Maintain your energy with carbohydrate rich foods like sport beans, carb gels, and energy bars.

POST (RECOVER)
Try some of these techniques and let me know how they worked for you.

  1. Keep moving for 10 to 15 minutes, DO NOT SIT OR LIE DOWN immediately after a race.
  2. Eat and hydrate (see above)
  3. STRETCH to discomfort,  NOT to pain
  4. Get a massage OR use foot wheels, foam rollers, and muscle activation sticks to perform self-myofascial release to reduce build-up and improve circulation.
MaxFit

MaxFit CEO K demonstrates how to use The Stick to break up myofascial build up in muscles.

MaxFit CEO K shows runners how to use a foot wheel to "massage" feet prior and post run.

MaxFit CEO K shows runners how to use a foot wheel to “massage” feet prior and post run.

K shows a marathon runner how to use a foam roll to help break up myofascial build up.

MaxFit CEO K shows a marathon runner how to use a foam roll to help break up myofascial build up.