Every April thousands of runners hit the streets of London to compete in one of the most popular marathon races in the world.
Completing the London marathon is an incredible achievement, but 26.2 miles of running can put an immense amount of stress on the body.
If you’re running this April then a well-planned recovery routine is just as important as your training routine.
Marathon recovery tips
As a natural muscle relaxant, magnesium can be an essential part of that routine. It plays a fundamental role in muscle contraction, skeletal strength and helps sustain the high oxygen consumption necessary for athletic performance.
Building magnesium supplementation in to your marathon recovery routine can help combat fatigue and promote faster recuperation.
Cool down slowly – You’ve crossed the finish line and all you want to do is lay down face first on the floor, but don’t just stop moving! If your heart rate drops too quickly this can cause you to feel dizzy or even cause you to faint.
Keep pacing for 5 minutes to allow your heart rate to decrease gradually and then do some stretches. This will prevent lactic acid from pooling in your muscles which causes soreness.
Once you’ve completed your cool down routine, spray Magnesium Muscle Body Spray on your aching muscles and massage in. Combined with arnica, capsicum and lemon oils this spray gently warms and relaxes muscles.
Rehydrate – You’ll lose a lot of water through sweat so make sure you drink plenty throughout and after the marathon, especially if it’s hot. Dehydration increases muscle soreness so sip constantly throughout the day.
Eat a carb rich snack with a source of protein – Eating this combination within 30 minutes of finishing the race will enhance glycogen absorption. Glycogen is the stored form of glucose, the body draws from these stores when it needs more energy, so these will be depleted after the race.
If you can’t stomach eating, then opt for a smoothie instead.
Time for an ice bath – As soon as you can after the marathon have a cold bath or shower. Running this distance will cause micro-tears in the muscles which makes them inflamed, cold water will help constrict blood vessels to reduce this inflammation.
Soak in the tub – The day after the race you will want to ease those aching muscles with a warm bath. A warm bath will aid blood flow to the muscles by dilating blood vessels, increasing circulation which aids healing.
Magnesium Flakes added to your bath will enhance this process by naturally relaxing the muscles and replace the lost mineral, allowing the body to repair faster and more naturally. It can take 24-48 hours for the DOMS (delayed onset muscle soreness) to really kick-in, so you’ll want to do this for the next few days.
Magnesium is also a great aid to natural, restful sleep. Not only does it help the body unwind, it ensures GABA receptors; which help our brains switch off ready for sleep, are functioning effectively. Sleep is when the body repairs and renews cells so have your magnesium bath before bed to help you get a good night’s rest.