After running a marathon the human body needs plenty of rest. "Straight after competing in a marathon legs often feel heavy and tired because of the presence of lactic acid in the muscles," explains Professor Ingo Froboese from the Centre for Heath at the German Sport High School in Cologne.
"A gentle run afterwards, a visit to the sauna or a massage can help reduce lactic acid." Correct diet and nutrition after competition can also help the body recover faster. Most important of all is to make sure the body receives enough liquids.
While running, the body generates heat. To prevent overheating, the body sweats and can lose up to four litres of fluid during a marathon. It is essential that you replace that lost fluid after running.
"But because the body is only capable of absorbing about 0.3 litres of water an hour, it can take up to two days to replace those fluids," explains Froboese. His advice is simple: "Drink, drink, drink."
During a marathon the body also depletes its stores of energy and minerals. To compensate for that make sure you eat foods with plenty of protein.
As a rule of thumb it takes between three and four weeks for the body to regenerate after a marathon. However, that does not mean you should engage in no exercise during that time.
"In the first week engage in gentle exercise such as cycling or swimming," says Froboese. "Add a few 'pain free' stretching exercises to your routine. And then slowly build up to your old training plan again." Do not begin intensive training until four or six weeks have passed since the marathon.
