Marathon Recovery Tips

Marathon Recovery Tips

Sep 2018
Recent Article

Marathon Recovery Tips

 By Eloise Wellings, Australian Olympic middle-distance runner and Mum

Crossing the finish line of any marathon is an amazing achievement, and one that no doubt marks the end of many months of training and planning. You’ve taken your body to the limits and now you can celebrate your victory.

But to avoid injury, metabolic issues and ensure you can continue running, it’s important to go through a proper recovery routine. Consider these tips:

  1. Stay hydrated

Drinking lots of water after running a marathon is vital to replenish fluids and electrolytes lost during the race. Sports drinks with electrolytes can be useful to help the body hold onto fluid more effectively, but ensure you choose the healthy alternatives without additives. Aim to hydrate adequately within two hours of completing the run to avoid dehydration, muscle cramps, dizziness and drop in energy levels.

  1. Reach for carbohydrates and protein

Even though you may experience a reduced appetite after the race, it’s important to replace depleted muscle glycogen by consuming carbohydrate-packed foods such as bananas, granola bars, energy bars, and bread, as well as a quality protein source. Protein helps repair exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement, the goal of taking in carbohydrates.[1] Reach for 10-20 grams of protein from dairy, meat or egg products, or a protein drink.

  1. Keep moving…then stretch, roll and massage

When you finish a marathon, your body is still in marathon mode, so it’s not a good idea just stop. Rather walk for at least 10-15 minutes before stopping. In that time your heart rate gradually drops, the circulation diverts back to its resting state and flushes lactic acid from the muscles.

Wait at least two to six hours after the race to stretch and foam roll and at least 24 hours for a massage. This allows your muscles time to replenish fluids and energy lost and recover from the demands of the race.[2]

  1. Supplement with Ubiquinol

Ubiquinol is the active form of the naturally occurring CoQ10 in our bodies and plays a vital role in energy stimulation, helping convert carbohydrates and fats into energy the body can use for physical activity. A 2016 study[3] demonstrated that supplementing with Ubiquinol may lower the degree of inflammation after exertion and intense physical exercise, which may help with muscle recovery.

 

[1] https://www.runnersworld.com/advanced/a20826161/post-run-recovery-starts-with-protein/

[2] https://www.runnersworld.com/health-injuries/a20794063/how-should-i-recover-post-marathon/

[3] Sarmiento, A., Diaz-Castro, J., Pulido-Moran, M., Moreno-Fernandez, J., Kajarabille, N., Chirosa, I., Guisado, I. M., Javier Chirosa, L., Guisado, R. and Ochoa, J. J. (2016), Short-term ubiquinol supplementation reduces oxidative stress associated with strenuous exercise in healthy adults: A randomized trial. BioFactors, 42: 612–622.

You can share this by:

Ubiquinol Headlines

APP 2024

Kaneka Ubiquinol at APP 2024

Feb 2024Category: Ageing, Antioxidants, cardiovascular health, Cholesterol, complementary medicine, Conferences, Energy, Fatigue, Fertility, Health, Health Industry, Heart, Immunity, Kaneka, Mitochondrial health, UbiquinolRead More
FFWS2024

Functional Foods for Wellness Summit 2024 in Malaysia

Feb 2024Category: Ageing, Antioxidants, cardiovascular health, Cholesterol, chronic fatigue syndrome, complementary medicine, Conference, Conferences, Energy, Fertility, Health, Health Industry, Heart, Kaneka, Mitochondrial health, Nutrition, UbiquinolRead More
Picture of a heart

The Links to Mitochondrial Quality and Ubiquinol for Heart Health

Feb 2024Category: cardiovascular health, Cholesterol, complementary medicine, Energy, Health, Heart, Mitochondrial health, Nutrition, UbiquinolRead More
MPS WEBINAR -GINA -CVS HEALTH AND UBIQUINOL

Ubiquinol Unveiled: Exploring Clinical Advancements in Cardiovascular Health with Pharmacist, Gina Koay

Feb 2024Category: cardiovascular health, complementary medicine, Health, Health Industry, Heart, Mitochondrial health, post pandemic, UbiquinolRead More

Cardiovascular Health Webinar for NutraIngredients Australasia

Jan 2024Category: Antioxidants, cardiovascular health, Cholesterol, chronic fatigue syndrome, dr ross walker, Energy, Fitness, Health, Heart, Kaneka, long covid, Mitochondrial health, Nutrition, Online, UbiquinolRead More

Short-term Ubiquinol for Exercise Performance

Jan 2024Category: Antioxidants, Endurance, Energy, Fatigue, Fitness, Nutrition, UbiquinolRead More

Ubiquinol Leads Ingredient Focus for Alibaba e-Commerce Platform

Nov 2023Category: China, Health Industry, Kaneka, UbiquinolRead More

Sales increase for Kaneka Ubiquinol on Tmall

Nov 2023Category: China, Health Industry, Kaneka, UbiquinolRead More
1 2 25 26