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Karolina Moss | karolinamoss
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3 years ago

How Do I Recover from a Marathon?

Apr 30th 2014 at 5:10 AM

Immediately after a long-distance run, studies show running economy (i.e., how efficiently the body uses oxygen) is severely impaired. While the hard work might appear to be behind us, the body is still struggling to keep on truckin’ and tend to damaged muscles.

“  While the hard work might appear to be behind us, the body is still struggling to keep on truckin’ and tend to damaged muscles. ”

So what’s the right formula for R&R? While myths like “take one day of rest for each mile raced” persist, there’s no science to back them up. Some experts do, however, recommend resting for three to seven days after a marathon to allow muscles to recover, before gradually easing back into running. The reason for the range? Muscle recovery is highly variable between individuals, because how muscles react to stress differs from person to person. for more info..........(http://musculationreview.blog.com/2014/04/14/rusty-moores-visual-impact-muscle-building-exercises-with-dumbbells/)

For the most part, individuals can expect soreness from the rebuilding cycle to set in about 24 to 48 hours post-race, peaking after 72 hours before tapering off. The key: allowing the muscles to fully recover, properly tending to any new or nagging injuries (doctor’s orders!), and, once the body’s good and ready, starting in again with good running form.

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