How to recover after a half marathon

It is very important for the body to recover after running, and you must replenish water first, because marathon is a sport that consumes a lot of water and sugar. Therefore, you must learn to relax your body after running, and pay attention to the increase in physical impact when replenishing water. When drinking water, you must remember to drink in small sips, drink faster, take a hot shower and then get a massage, this is the most comfortable way to make yourself feel.

1. Resist the urge to join a race or run hard

Give your muscles a chance to rest and repair themselves. It takes about two weeks to fully recover from a half marathon, so don't try to run long distances or do strenuous exercise during that time. Stick to short, easy runs or cross-training exercises.

2. Make sure you stay hydrated

Restoring your fluid balance is a critical part of the recovery process. Also drink water and sports drinks to replace lost fluid, sodium, and electrolytes.

3. Ice your sore muscles

Taking an ice bath in the hours or even days after a half marathon can speed up your recovery. If you can't stand an ice bath or don't have access to a tub, fill a bucket with ice and water so that at least your feet and calves can be placed in the ice. Apply ice packs to painful areas, such as your calves and knees.

4. Eat healthy

Stick to a balanced diet of carbohydrates and protein to help repair and rebuild those damaged muscles. You may still feel hungry all the time like you do when you train, but stick to the rule of eating smaller, more frequent meals to curb your hunger while avoiding overeating.

5. Go for a massage

Massage can be a great way to relieve your muscle pain and stiffness - just make sure the masseur uses gentle pressure. Some half marathons even have massage tents at the finish line so you can get a massage immediately after the race. You can also use a massager such as a foam roller or massage stick for self-massage.

6. Stay away from loss

You trained so hard, planned your life around running and achieved your goals. So it’s normal—and, in fact, common—to feel lost and disappointed after the thrill of a run wears off. The best way to overcome the post-running blues is to set a new goal. Give yourself a few weeks to recover and then choose another running event. It doesn’t have to be another half marathon, maybe you want to run a shorter distance, like a 5K or 10K, or try a full marathon.

7. Get enough sleep

Sleep is essential to the recovery process. Training for and running a half marathon can be physically and mentally taxing. Your body needs a chance to recover and rest. Listen to your body and don’t feel guilty about sleeping too much – it’s normal.

8. Enjoy your achievements

Keep reminding yourself of how incredible you have accomplished. Relive the day by looking at photos from the race, put on your medal again and remember the feeling of crossing the finish line of the half marathon.