Watching the 'Big Sur Marathon' this past weekend was so inspiring!
As I've never ran a marathon myself, I began to wonder how these mega-athletes recover from such a feat?
Post-Race Recovery Tips:
1) Resting for 3-7 days post-race allowing muscles to fully recover
2) Train Wisely (Prepare your muscles for the race-day-grind)
3) Roll Out on a Foam Roller
4) Eat Right (Protein Rich Foods & Water)
5) Ice Soak
6) Low Impact Exercise (Swimming & Cycling)
"As with training, the trick to full muscle recovery is finding what works for you. Each person's body is unique and may react differently to various post-race routines. It’s up to you to find that winning combination—and run with it!"
Read Full Article Here:
..."six days a week, ideally for 50 to 60 minutes at a time. But while hours of exercise a week will surely help you create a calorie deficit, that's not the only reason Michelle wants her clients to find time for a workout almost every day. "We're setting up habits and rituals," Michelle explains. "Think about the last time you had to psych yourself up to brush your teeth." In other words, when your workout becomes just another part of your day, you're more likely to do it without a second thought... If the idea of almost-daily hour-long workouts sounds exhausting, Michelle assures you that it won't feel like that. She recommends you break up your workouts three "hard" days of exercise, such as Tabata or interval training, along with two moderate days and one "passive," or light-exercise day. "You don't have to train like an Olympian all the time, but it's [about] building in those habits." http://www.fitsugar.com/How-Many-Days-You-Should-Exercise-Week-34581115
"Within one cycle of freestyle, a swimmer is required to precisely complete upward of 15 distinct movements within the span of two strokes. As good as most athletes are at multitasking, that's still a very complex series of movements within a very short period of time. This complexity of movement can lead to a lot of different kinds of problems with the way a swimmer breathes and swims... Maintaining balance during the breath is all about consistency. Ideally, your rotation during breathing and non-breathing strokes should be exactly the same. This makes it easier for you to keep your body balanced in the water. This will help you reduce your stroke count, leading to more efficient (and usually faster) swims."
"Protein is crucial for the regulation and maintenance of the body and plays a role in blood clotting, fluid balance (hydration anyone?), hormone and enzyme production, and cell repair. Aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day."
1] Recognize that caffeine is both a stimulant & addictive...don't be too hard on yourself, it's all about baby steps 2] Decrease caffeine consumption gradually (nothing happens overnight, nor is it healthy to go cold turkey) 3] Water down drinks that contain caffeine (sodas/sport juices) 4] Switch it up, do coffee in the AM & Tea in the PM (Green Tea is a mellow substitute) 5] Ask yourself if you really need that extra cup or are you pouring that 2nd/3rd glass out of habit? 6] Go from a Large cup to a Small cup 7] You have choice in all aspects of your life. It's up to you to make the right one for yourself. http://www.everydayhealth.com/sleep/101/move-more-drink-less.aspx
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