Important Recovery Tips for Marathon Training

By
Milana N
-

Training for a full or half marathon takes a lot of time, dedication, and hard work. However, the most important thing for runners is to find the perfect balance between training and recovery. Here are some recovery tips to improve your performance and prevent injuries.

Eat Healthily

A healthy diet is important not only for optimizing your recovery, but also for boosting energy levels and improving overall running performance. That’s why it’s important to refuel your body with plenty of water, protein, and vitamins.

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OVERNIGHT COCONUT OATS + MANGO & MANDARIN🥭🍊 . Jaaaa gewoon maar gewoon de zomer in huis gehaald met dit frisse ontbijtje, dan de verwarming maar ff wat hoger voor het ultieme tropische gevoel haha🌴 . Krijgen jullie al rillingen bij het zien van dit koude ontbijt of zouden jullie dit ook primaaaa in November kunnen eten ‘s ochtends?🌤 . Recept⬇️ 50gram havermout 50ml mangosaus (hoe ik dat maak zie je in mijn vorige post) 10gram chiazaad 150ml @alpro coconut drink 🍊🍊🍊🍊🍊🍊🍊🍊🍊🍊🍊🍊 On top: 150gram mango in blokjes 1 mandarijn Flinke schep magere kwark of skyr Hennepzaadjes . Meng de ingrediënten voor de havermout met elkaar, zet even weg en roer na 10 minuten nog even goed door. Zet in koelkast voor de hele nacht. ‘S morgens alleen nog afmaken met de lekkerste toppings en klaaaaaarrr💛

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Massage Therapy

Massages are perfect for relaxing, but more importantly, they’re great for speeding up muscle recovery and preventing running injuries. If you can afford to get a massage once or twice a month, it’s a great addition to your recovery plan.

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🌿 Did you know that you can customize your massage session? . We all live different lifes and build up tension in different parts of our bodies. For example, I massage for work, so I use my arms all day every day so for my massages I always ask for upper body work with focus areas on my arms and shoulders. You might be a runner and have calf or feet pain, make sure to ask for focus work in these area. One time I had a client that just wanted an hour massage on their feet or once I even had someone that wanted thirty minutes on their feet and thirty minutes of work on their scalp. Don't be afraid to ask your massage therapist to switch things up. Your massage is your massage! Feel free to customize it to your liking! 💆‍♀️💆 . . . . . . . . . . . #wellness #inlandnorthwest #pnw #spokanemassage #spokanedoesntsuck #spokanegram #happymonday #spokanewashington #belladonasmassage #massagetherapist #womenentrepreneurs #womeninbusiness #relaxation #downtownspokane #spokanewa #spokanesmallbusiness #massagetherapy #selfcare #bossbabe #selfcareisimportant #spokane #washington #socialcuratorchallenge #spokanevalley #spokanelife #spokanebusiness #downtownspokane #quarantinelife #quarantine

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Enough Quality Sleep

Marathon training puts a lot of stress on the body and the best way to give your muscles time to recover is by getting enough quality sleep. Sleep is not only good for muscle repair, but also for improving mood and boosting your energy levels and metabolism. 

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Upside-down sleep schedule? Establishing a routine and avoiding major variation in your daily sleep times can facilitate a sense of normalcy even in these strange times.⁣ ⁣ As recommended by sleepfoundation.org, sleep-specific aspects of your daily schedule should include: ⁣ ⁣ 𝗪𝗮𝗸𝗲-𝗨𝗽 𝗧𝗶𝗺𝗲: Set your alarm, bypass the snooze button, and have a fixed time to get every day started. ⁣ ⁣ 𝗪𝗶𝗻𝗱-𝗗𝗼𝘄𝗻 𝗧𝗶𝗺𝗲: This is an important time to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pajamas and brushing your teeth. Given the stress of the coronavirus pandemic, it’s wise to give yourself extra wind-down time each night. ⁣ ⁣ 𝗕𝗲𝗱𝘁𝗶𝗺𝗲: Pick a consistent time to actually turn out the lights and try to fall asleep. ⁣ .⁣ Remember: Sleep is a critical process, and the truth is that it’s always important. However, when confronting tumultuous times such as COVID-19, sleep becomes even more essential because of its wide-ranging benefits for physical and mental health. ⁣ -⁣ #plutopillow #sleeptips #insomnia #anxiety #qualitysleep #takecare #custompillows

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