While you might think recovery is something that starts in the days after a race, the truth is you should start the process as soon as you make it through the finish line-a cooldown for your nervous system, post-run nutrition, and muscle TLC are all important.
Now, I don't mean to suggest you should skip over the hard-earned celebratory part of your accomplishment. Absolutely not! Wear your medal with pride while you enjoy a hearty brunch. But follow these simple recovery steps, and that finish will feel even sweeter.
Replenish right away // How many times have you sprinted toward that finish line, crumpled the second you crossed it, and then hobbled past volunteers attempting to give you water or snacks? I know I have, and it was a big mistake. Trust me: Take the first few cups of water or Gatorade. Don't overdo it, but start rehydrating your body, stat. Getting water and electrolytes back into your system will help prevent the cramping that's bound to happen after long-period running and immediate stopping.
Esta historia es de la edición Issue 04, 2022 de Runner's World US.
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Esta historia es de la edición Issue 04, 2022 de Runner's World US.
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TO RUN 26.2 IS TO FEEL ALIVE
THE SUN IS rising from the east, and the waves of the Pacific crash below to the west.
LEAVE IT UP TO A PIECE OF PAPER TO TEACH YOU TO RUN EASY
BEFORE I FELL for running, I thought the hardest thing about the sport was the fast stuff: the speedwork, the sprints, and the intervals.
WHY-AND HOW-YOU SHOULD RUN DOUBLES
Those are just a few of the titles entered into my training log for the second run of a day.
FIND YOUR RUNNING COMMUNITY, ONLINE OR IN PERSON
I SIGNED UP for my first marathon while sobbing in the back of a rideshare, on my way to the airport to fly to my uncle's funeral.
FUEL WITH WHAT YOU WANT TO EAT
AS AN ULTRARUNNER, I'm all too familiar with the saying that long-distance running is an \"eating contest with a running component.\"
AT THE FERTILITY CLINIC, MY PAST CAUGHT UP WITH ME
I SAT IN the fertility doctor's office white walls, bare wooden desk, opaque window-alone.
THIS IS NOT AN ESCAPE STORY
AT 15, DARLENE STUBBS WALKED AWAY FROM A POLYGAMOUS CULT-THEN DISCOVERED A NEW LIFE AND COMMUNITY THROUGH RUNNING.
RUNNING WITH HANK
How my daughter's rambunctious mutt saved my sanity while she was lost to the darkness.
WHEN I FOUND OUT I HAD MS.I THOUGHT I'D NEVER RUN AGAIN.
I checked the pins on my bib, shimmied my spandex shorts into place, and teed up the stopwatch on my wrist.
A RUNNER'S GUIDE to sleep
Nike rocked the running world in 2018 when it released the Vaporfly 4%, claiming that the shoe could boost a runner's efficiency by that amount.
