As the 45th edition of the 2025 Adidas Manchester Marathon and TCS London Marathon approach, more than 86,000 runners are expected on 27 April, 26.2 miles on Sunday.
When it comes to a marathon, it can be a tornado of emotions because runners cross the finish line ranging from relief, sadness, pain and enthusiasm. What can be ignored often during the coming hours, days or weeks after the big race, how to recover and take care of your body.
We spoke with four experienced marathon runners that they recover the post marathon.
Debt your body
East London, 24, Timy Q will be laden when he is running at the age of 14, as he used to play football. After stopping the game at the age of 18, he again participated a few years ago, inspired him to run six marathons in a year: Berlin, London, Manchester, Brighton, Valencia and Lisbon.
For Ladga, the recovery time was less that he planned in a short time due to the amount of marathon. However, he recommends the runners to take a well -qualified and very important time to relax.
“Especially after a marathon day and week when I say I would really ask myself to give some relief. Don’t think about running,” Ladga says.
“When you take those few days to really relax, I will advocate the dynamics of yoga. Once you feel that you are ready to start walking again, you should always prefer stretching due to the amount of load put on your body.
Get as much sleep as possible
Thirty-five-year-old TV journalist David Blackmore, who 11 marathon-Briton, Vienna, Atlanta, London, Edinburgh and Big 6 Marathon race-which earns ‘six star medal’ to runners, says it is important to take time to sleep and rest before resting.
Blackmore says, “It seems as much as the week for me as I can do and it is really helping to fuel in that recovery.”
“I think most runners will find it interesting that in the manufacture of marathon training, if you remember a run, your body is crying exactly to go out. However, most people are surprised that their brain really goes, do you know that now is the time to rest after the marathon.
“Saying that, it is still really good if you can get out and simply try and instead of re -functioning the legs and muscles, instead of staying stable only.Pay attention to nutrition and leave alcohol
29-year-old Jessica Watson, co-founder of Femtech Personal Care Brand Gloria, has run five marathons for the first time, 3:13, during the lockdown in Glasgow.
Although Watson is now injured due to sciatica and cannot participate in the London Marathon, he said that focusing on nutrition is something that he is now aware of moving forward.
“You have clearly lost a lot of fluids, so I always have an electrolyte drink, such as sports drinks, or even small pills that you get now and then in your marathon bag.
“It is really important to focus on your food within my first 24 hours and try to quit alcohol. Now that I have been injured, I have done a lot of research in nutrition, which is never something that I really saw. However, very high-proteins, anti-inflammatory foods are really important.”Walk after the race and focus on your mental health
Karishma Chandhok is the owner of the Anavaya Yatra and is an experienced marathon runner, who has been competing since the age of 21.
After running the London Marathon twice, Chicago, New York, Boston, Tokyo and Seville, he is now ready for Berlin in September, which will be his sixth star. He has said that small things, such as post-race walking and avoiding static stretching, have made a difference.
“When I finish, I always walk a little bit. I often see that people stop or fall on the floor, but you need to walk to bring the body back. So one thing that I really stuck is running for 10 or 15 minutes,” 44, 44.
“I also see some people pulling stable. I am either not stable, I just keep walking.
“I think running a marathon is also a super-mental achievement, not only physical, and I allow my brain to come later a few weeks later. For example, I booked a long journey after my Tokyo Marathon, which is to do all the sightseeing places and in fact it is fun to do it all.
