Health Tip: After You Run a Marathon05/06/11
(HealthDay News) -- Running 25 miles or more can take a major
toll on your body, so it's important to take it easy after you've
finished a marathon.
The Cleveland Clinic suggests what to do after you cross the
- Continue drinking plenty of water.
- Eat or drink carbohydrates to replenish what you've used. But
don't overdo it, or you may get an upset stomach.
- Stretch gently and walk for about an hour after the race to
help minimize stiffness.
- Ice any sore areas in 15-minute intervals throughout the rest
of the day.
- Treat yourself to a post-race massage.
- The week after the marathon, don't run. Walk, bike or swim if
you want to exercise.
- Ease back into running, gradually increasing your distance and
speed over time. Don't focus on speed for the first month or
strength training for the first two weeks after the race.
- Take time to rest, recover and heal.
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