Google+ Running in Cork, Ireland

Wednesday, June 06, 2007

Cork City Marathon - D + 2
2 Days since the Marathon. Just about walking ;o) but steps, ladders and stairs are a different story! I hear others are having the same problems (...hang in there Monica!!).
If you are in the same boat, the main thing now is to take it easy. I got the following good advice from John Quigley of Eagle AC in which he say's "PPS, Marathoners - Take it easy!!! It will take you several weeks to recover from this - allow 1 day per mile. Keep drinking plenty and get a balanced diet. You need everything to rebuild; carbo, protein & fats. "
Runners World UK offer the following...
"What you do in the days following a marathon is just as important as what you did before. Running 26.2 miles places high demands on the body and you're likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury and infection after the race. "
"Muscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet and legs for at least an hour after the marathon and for 30 minutes a day for the following week. "
"The stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a virus, so make sure you get plenty of sleep, eat well-balanced meals and drink lots of water."
"A general lack of energy in the week following marathon is perfectly usual. Try to eat meals comprising 50-60 per cent carbohydrates to replenish your glycogen reserves, and foods rich in protein to assist your body in repairing muscle and tissue. Indulge any cravings you might have - these could be your body's way of telling you what it needs."
"Scientific research also indicates that many marathon runners lose around 3mg of iron (about the amount in a serving of beef stew) per day for up to five days after the marathon, so eat foods rich in iron - including meat, spinach, beans, peaches, parsley and peas - during your post-marathon week. To promote iron absorption, drink orange juice or consume other rich sources of vitamin C with your meals. "

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