Easy running after half marathon

Moderate movement after long-distance runs serves the recovery

06/25/2014

Long-distance runs like a half-marathon burden the body. To help him recover as quickly as possible, Prof. Ingo Froböse of the German Sport University Cologne advises in conversation with the news agency „dpa“ to loose running sessions and walks during the regeneration phase. From a training break without any movement keeps the running expert against it little. The metabolism must be boosted to be able to quickly remove metabolic products such as lactate.

Loose running units after half marathon promote blood circulation and metabolism
After a long-distance run, the body needs a break of at least a week. During this time you should not just sit around, says Froböse. Walking and loose running would stimulate blood circulation and metabolism. In this way, for example, the lactate formed during running in the muscles is better transported away, making the legs feel heavy and tired. Even sauna sessions and massages can, according to Froböse, promote and accelerate lactate degradation.

By a slight movement, the muscles are also activated, get new energy and are supplied with nutrients. Swimming also has a positive effect, as the water pressure promotes regeneration, the expert said. In addition to running and swimming, cycling can also provide relaxation for the legs. In general, only moderate exercise is recommended, as the body was attacked after a long-distance run and the immune system was weakened. Therefore, some athletes suffered from a cold after a race, reports Froböse.

Another essential contribution to the regeneration of the body after intensive runs is the diet. The expert advises a balanced, vital and protein-rich diet to compensate for nutrient deficiencies quickly and to be able to heal small muscle damage. In addition, it is important to ensure adequate hydration. According to Froböse, a runner loses about four liters of water during a marathon. (Ag)

Picture: Rike