The Best Way to Prepare for and Recover From a Marathon
Running a marathon – or even a half marathon – is exhausting, so proper preparation and recovery is key. Here are some tips to help you prepare for the race and how much time you should give yourself to recover.
In the video above, Olympic runner John Henwood shares his advice. If you can’t watch the video, here are his tips:
- Eat carbohydrates . This could mean eating pasta the night before (a little more than you normally would) or gels and snacks during the race. Carbohydrates give your body energy to use while racing, rather than burning muscle.
- After that, give yourself five days of rest . Even if you run or exercise regularly, give your body at least five days to recover and recover so you can get back into your daily routine more strongly.
- Eat whatever you want after the race . Treat yourself to whatever you want, you deserve it! The goal is to get calories to maintain blood sugar levels. If you want something specific, carbohydrates and protein will help your muscles recover.
Don’t try anything new the day before a race, so if you’re not used to carbohydrate loading and want to try this, incorporate it into your workout plan .
What to eat before and after the marathon | Business Insider