Training plan for runners

The most important way to recover following any sporting event is to get enough sleep. Consider having a good night’s sleep to ensure you get the health benefits both physically and mentally by; improving immunity, reducing stress, facilitating muscular repair and so so much more.

Your body loses a huge amounts of water during hours of running, jogging and walking through sweating. Replenishing that loss with the relevant electrolytes and fluid after the event, by ensuring that you drink enough water or liquid drinks before and even after the event to keep your body hydrated.

After long periods of exercise, your body can lack vital vitamins and minerals. Choose foods like a banana, dried fruits and nuts to replenish some of these. In addition, a meal rich in protein will aid muscle repair.

By refocusing the tempo of your breathing you will be able to regulate the amount of oxygen sent to the muscles, increase your physical energy and ultimately aid in recovering after intense exercise.

After the marathon, it’s important to cool down your heart rate appropriately by appropriate exercising such as jogging and eventually walking at a steady pace to help recover and prevent muscle strain and injury!

Stretching is vital for warm muscles where you push their limits tension and flexibility. Try to choose more static and holding positions after the event to reduce the amount of strain safely.

The use of hot and cold packs help promote blood flow and can help your muscles recover after long periods of strenuous exercise.

Don’t forget to go back to training. It’s important to keep active still with some light exercise for effective recovery and maintain training safely in the future.

Taking part challenging events can grow your confidence and character. Remember what went well and what can be improved on in the future, so you can give yourself an advantage if you decide to take on a challenge of this kind again.