Recovery Tips Inspired by the Boston Marathon’s Best Runners
Author
April
2019
Gearing up for a marathon is nothing short of grueling and requires a great amount of commitment and focus as an athlete. As runners gear up for one of the biggest races in the United States - the Boston Marathon - they’re continuing to train harder each and every day before tapering out before the big day. At TimTam, we’re inspired by the athletes with the stamina and dedication to do what many people see as impossible -- which in this case, is running 26.2 miles in only a matter of hours. That’s why we’ve compiled a list of the best tips for recovering inspired by the runners of the Boston Marathon. From dynamic stretches after crossing the finish line to massage using TimTam [round tips](https://timtam.tech/products/round-hot-tip), we’re here with all the recovery tips to keep you moving.
Make Recovery Easier by Starting Early
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#### Eating Properly will Help You Stay Strong & Recover Easier
All marathon runners know that their training and diet leading up to the race are vital in making sure they have the energy to cross the finish line. But the positive effects of your diet don’t end with the race. By eating a healthy diet leading up to the race, your body is more prepared for the toll that running takes on your body, allowing your muscles to be ready to heal following the race. Leading up to the race, be sure to [eat 70-80% of your calories in carbohydrates alone](https://www.runnersworld.com/advanced/a20789068/pre-marathon-carbo-loading-revisited/). While your body converts this glycogen to fuel for your body to give you energy, these carbohydrates also help make your muscles stronger and therefore ready to recover.
Keep Moving & Begin Dynamic Stretching
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#### Stopping Immediately After the Finish Line is the Worst Thing You Could Do
Marathon runners know that your race doesn’t end at the finish line. Runners put in the time to continue moving with a gentle cool-down before the celebration and relaxation begin. Other athletes would benefit greatly from taking the time to cool down after a workout too. Doing some walking, light jogging, biking, or [dynamic stretches](https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/) - like stretching quads or hip-flexing while walking - not only helps begin flushing out the build-up of lactic acids, but helps your heart rate decrease more gradually. Your body needs time to reach its normal levels after a long run, and stopping abruptly could result in fainting or lightheadedness. Afterward, keep your body warm with the blanket given to you to ensure that your body begins mending micro-injuries and restores blood flow naturally.
Begin Icing to Decrease Swelling and Inflammation
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#### Compress and Cool Muscles to Boost Recovery
Shortly after the race, spend about 10 minutes in an ice bath. After overexertion, our muscles swell and become inflamed and achy. Help prevent this ache with cold therapy and compression, which can be done with compression tights or TimTam floss bands. By compressing key muscles, you’ll help restore proper blood flow and [myofascial release](https://www.myofascialrelease.com/about/definition.aspx), which will help you stay flexible and maintain a full range of motion. After icing, take time to roll your muscles with a foam roller to continue breaking up lactic acids. Taking the time to cool and compress muscles early not only helps decrease recovery times, but can make you feel less sore after the race.
The Next Day Massage
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#### Treat Yourself to a Low-Intensity Massage in the Days After
After a marathon, it’s no surprise that athletes can be sore for several days. After 24 hours, it’s a great idea to get a massage to help release lingering tension and aches in your muscles. You can achieve the power and efficiency of a massage by hand with the [TimTam Power Massager](https://timtam.tech/collections/all-collections/products/timtam-power-massager-v1-5), which provides 2,000 pulses a minute to muscle groups all throughout the body. Take this massage to the next level with our [round tips](https://timtam.tech/products/round-hot-tip), which allow you to add heat to your Power Massager’s percussive massage. The addition of heat - supplied by simple microwaving the hot round tip for 15 seconds - can help soothe muscles and get you up moving faster than ever before.
Recovering from a tough workout can sometimes feel like a burden, but the added benefits that recovery provides the body with are undeniable and can help you become a stronger athlete day after day. To take your recovery to the next level - whether your a seasoned marathon runner or training for your first 5k - try out [TimTam’s collection of modern recovery tools](https://timtam.tech/collections/all-collections). Featuring everything from power massagers, [round tips](https://timtam.tech/products/round-hot-tip), and massage balls, TimTam is sure to have the tools that can take your performance to the next level.
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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:²
Psychological readiness and preparation
Increased blood flow to active muscles
Increased strength and power output
Improved joint range of motion
Increased core temperature
Enhanced oxygen delivery
Faster muscle contraction and relaxation
There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.
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