After a strenuous 42.195-kilometer battle, recovery after the game is the most important issue for each marathon runner. Scientifically and rationally arranging recovery and rest after the game can be done to "make sure that you do not mistakenly cut the firewood."
After the completion of the marathon, it is very important for the recovery of the body to thoroughly take a rest (or even a week) for a day or two.
Whether you are a 4 in 3 player or a newcomer who finishes before closing time, all parts of the body – muscles, ligaments, tendons, and even bones – will undergo a high intensity test during a marathon. . Even if there was not a particularly sore feeling at that time, it was still necessary to attach importance to the post-race recovery.
Physical changes after the marathon
1, bones and muscles
Studies have shown that the effects of a marathon on the calf's calf muscle can lead to localized inflammation and muscle fiber damage that can directly affect the muscle's athletic ability and endurance. In addition to the gastrocnemius muscles, other parts of the muscle tissue also have similar problems.
Therefore, before starting the training for the next game, let the muscles get enough rest and recovery.
2. Cell damage
By measuring creatinine-activating enzyme (CK), the degree of cell damage after a marathon race can be accurately determined. The more serious the damage, the higher the activity of this enzyme in the blood. Studies have shown that in the 7 days after the marathon, the content of creatinine-activating enzymes in the blood will remain above the average level, and after the break, this indicator will gradually become normal.
Unlike muscle soreness, these changes in biochemical indicators do not have a clear feeling and are not easily noticed by runners and ignored. But no discomfort does not mean that the body does not need rest.
3, the immune system
After the marathon, the immune system is the most stressful. When all parts of the body are busy repairing injuries, the body will become relatively fragile and vulnerable to a variety of pathogenic factors.
Excessive training and competition will keep the immune system in a high-pressure state for a long time. This pressure will eventually be reflected in your performance. A scientific and reasonable long-term training plan should put rest and rest on the same level as running.
Do not mistakenly cut woodwork
Many runners often worry that running a break will not affect their own exercise status. Actually, there is no need to worry about it.
VO2max is an indicator that is used to scientifically evaluate athletes' exercise level, so it is also used to assess the degree of decline in exercise performance during recovery from rest.
Experiments have shown that in the first week after stopping the training, the VO2max value of the high-level runners decreased only slightly (1-3%). Even if the stoppage period continues to extend beyond 2-3 weeks, the decrease in the VO2max index is only is 6%. This weak decline has resulted in new and important parts such as muscles and bones. And, after recovery training, the VO2max indicator will soon return to its previous level.
The American Olympics player Desiree Davila once revealed in an interview that he had arranged a recovery period for the entire month after the game, in which the first two weeks were completely relaxed, and the next two weeks were very easy. The amount of training gradually began to recover.
She also admitted that her good performance cannot be separated from reasonable rest and recovery.
Two weeks after the game resume plan reference
the first week
Running off on Monday. Moderate stretch recovery
Tuesday 3-5 km jogging
Running off on Wednesday
Running off on Thursday
Mild cross training on Friday
3-5 km jogging on Saturday
Sunday off or light cross training
the second week
Jogging 5 km on Monday
Running off Tuesday
5km jogging or cross training on Wednesday
Running off on Thursday
Medium-intensity cross training on Friday
Jogging 5-10 km on Saturday
Running off or cross training on Sunday
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