Contents:
- Medical Video: Breaking2 | Documentary Special
- What needs to be done after running a marathon
- 1. Drink a lot
- 2. Stretch both legs
- 3. Immediately change your dirty clothes
- Abstinence after running a marathon
- 1. Directly sit down
- 2. Drink alcoholic beverages
- 3. Eat mostly
Medical Video: Breaking2 | Documentary Special
Not just sports, running a marathon includes physical activity that is quite extreme. When running your marathon you need at least 30 thousand steps. At each step, the foot will hold a load of 1.5 to 3 times heavier than normal body weight. The distance is far enough to make this sport can not be done carelessly.
For that, before doing it you need special preparation that is mature from physical to mental. Not only preparation, you also should not underestimate the recovery process after reaching the line finish. Because the right recovery process helps you avoid injuries and various health problems that may occur.
What needs to be done after running a marathon
1. Drink a lot
After doing heavy activity that produces a lot of sweat, it's good to immediately replace lost body fluids by drinking lots of water. In addition to water, you also need to consume sports drinks that contain electrolytes. The reason, sports drinks help replenish sodium in the body which is lost through sweat.
The amount of fluid needed depends on the distance traveled and how much you stop drinking throughout the race. The important thing is not to skip drinking water because it can make you dehydrated.
2. Stretch both legs
Static stretching after running a marathon is needed to help encourage and facilitate blood flow. You can do basic stretching in two ways.
- Hold on to a pole, wall or friend to support your body.
- Pull your right leg back.
- Hold your ankle and close it around the buttocks.
- Hold for five seconds and repeat several times before alternating with your left foot.
In addition, you can also stretch the back of your thighs by:
- Lie on your back on the ground.
- Lift one leg and move slowly towards the chest.
- Repeat for several times before alternating with the other leg.
3. Immediately change your dirty clothes
After going through a long tiring that is quite tiring, you can be sure you will be bathed in sweat. Therefore, something else needs to be done once it reaches the line finish is replacing your clothes that have been wet and dirty with dry clothes that absorb sweat.
Because, using a wet shirt for too long can make you stricken with various skin problems such as back acne or fungal infections. In addition, you can also fall ill when using wet clothes when your body temperature stabilizes.
Abstinence after running a marathon
1. Directly sit down
After running long distances for tens of kilometers, the thing you should not do once you reach the finish line is to sit. Although it looks tempting to sit and lie down, this is very dangerous for your health.
Head of sports medicine from NYU Langone Orthopedics in the United States, Dr. Dennis Cardone states that when running the body continues to pump blood and oxygen to the muscles that work. When you stop suddenly and sit down, blood will collect in your lower body. This condition can make your legs feel stiff and lower blood pressure which can make you feel dizzy until you pass out.
Therefore, the thing you need to do is to let the body continue to move lightly for 10-20 minutes after reaching the line finish, for example on foot. By walking, the body will continue to pump blood through the muscles while clearing all the remaining lactic acid collected during the race.
2. Drink alcoholic beverages
Drinking alcohol is not recommended after you run a marathon, especially in the first 24 hours. Because, consuming alcohol immediately after running can get into the bloodstream faster. As a result, the muscles will be difficult to recover so that it makes it difficult for you to sleep because of a very disturbing feeling of aches.
In addition, drinking alcohol on an empty stomach can also make you get drunk faster and can increase appetite.
3. Eat mostly
The body needs energy to break down and digest food. While when you run a marathon, energy is drained. If you eat immediately in large quantities, especially eating foods that are difficult to digest such as fat, the body will not be able to digest it. Therefore, eat small portions slowly.
Nutrients that are well absorbed will help speed up your recovery process. Also, avoid foods and drinks with high acid levels such as coffee or orange juice before the main meal because it can cause digestive problems on your empty stomach.
