28 Mar '14, 12am

What to do in the minutes, days, and weeks after a half-marathon so you recovery properly:

Did you train consistently for the past few months and complete your first half-marathon ? Congratulations! Now it's time to celebrate—and to recover. As soon as you cross the finish line, you can start taking steps to reduce muscle soreness, rebuild your body's fuel supply, and get back to your normal routine sooner rather than later. Here's what to do—and when to do it—to bounce back from your big day. When Leaving the Finishing Chute: Keep walking! Movement helps the heart pump fresh, oxygen-rich blood through your body. Avoid stopping or sitting for at least 30 minutes postrace. Walk to the food tent to start the refueling process—have about 300 calories of simple carbs (some sports drink and a banana) within a half hour of finishing. Back at Home or Your Hotel: Soak your legs in a cool bath for 15 minutes to reduce inflammation. Walk around for 10 to 30 minutes, two o...

Full article: http://www.runnersworld.com/race-training/how-to-recover-...

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