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Here are some tips to help you recover after running a marathon

It’s safe to expect you won’t be doing any hard running or intense training for several days. Your goal is to gradually get back to running at your normal training pace without stiffness or soreness.

All of us get warning signs of over-training. Keep a training journal to track ache, pain and fatigue that lingers. If you have developed an injury, seek professional medical guidance.

Ask your doctor for a medical check-up before embarking on any strenuous training program. If you get the all clear, I recommend you treat your body right with proper nutrition and training regimens. This will help minimize any damage to your body.

Practice taking fluids every two to three miles and fuel during your long runs in preparation. Pick the right running shoes that are a good match for your feet. Most shoes can max out at 300-500 miles. The wrong shoes may cause damage to your body, including stress fractures.

In the coming weeks, as your physical and psychological recovery is underway, make sure to replenish your body with rest, good protein and carbohydrates.

You want to slowly incorporate stretching, cross training that includes cycling, swimming, walking, light jogging and maybe going easy on a stair climber into your regimen. Soon enough, you’ll be ready to do it all over again.

The next top MBR 100 marathon coming up is the Houston Marathon.  

(01/02/2019) ⚡AMP
by Dr Syed Rizvi

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