If you recently finished a marathon, take time to enjoy your success and feel extra proud of yourself. Also, use this time to recover, as your body has just undergone immune, cellular, and muscular system trauma and needs a break before you start seriously training again. Use these health and wellness tips to inspire a quick, healthy, and successful recovery.

5 Health & Wellness Tips for a Speedy Marathon Recovery

1. Walk Immediately After the Race

Keep walking after completing the marathon instead of sitting down. As much as you may want to stop, continuing walking for 10 to 15 minutes to gradually slow your heartbeat. Doing so allows your circulation to return to its resting state and eliminate lactic acid from your muscles.

2. Eat & Drink Slowly

Drink water slowly instead of chugging the liquid to prevent cramps. Enjoy a small, easily-digestible snack 30 to 60 minutes after finishing the marathon. Opt for high-glycemic foods using a 4:1 complex carbohydrate to protein ratio for replenishing glycogen stores, repairing strained muscles, and regulating blood sugar.

3. Take a Hot/Cold Shower

Take a shower alternating between hot and cold temperatures. Let hot water relax your muscles and open your blood vessels for one minute, then use cold water for one minute to close your blood vessels. Repeat as necessary to provide your legs with oxygen-rich blood.

4. Stretch & Massage Your Muscles

Perform the Viparita Karani, or “Legs Up On The Wall” yoga pose to bring even more blood to your legs and promote healthy circulation after your shower. Wait two to six hours before stretching to give your muscles enough time to recover energy and fluid levels. Schedule a massage at least 24 hours after the marathon for the same reasons.

5. Cross-Train

Cross-train rather than run in the weeks after your marathon for optimal health and wellness. Go for walks at your local park and use the cross-training equipment, or embark on hikes with friends and enjoy tackling increasing and decreasing inclines. Also, try low-impact exercises such as swimming and biking to bring more blood to traumatized muscles.

Maintain your health and wellness after a marathon with services from Marie Gonzales, L.Ac. in Nyack, NY. The acupuncturist offers over 20 years of experience and a variety of services that help athletes, including cupping therapy and foot detox. Call (845) 398-1312 today to make an appointment or visit the acupuncturist online for more about health and wellness services.