This coming Saturday the 19th January Las Palmas will hold its second Marathon (click here for all the details).
And while our European neighbours feel the winter chill, athletes from all over the world are looking forward facing this challenge in our temperate Gran Canarian climate.
Moreover, the marathon route will take in the capital city’s most scenic area including Las Canteras beach and Vegueta, the old town.
Whether you are taking part in the marathon yourself here in Las Palmas or your training for a marathon back home, we’ve asked our Anfi Wellness Physiotherapist, Pablo Varela to give us some tips on how to look after yourself after a major race.
The exertions of running a marathon and pushing your body to such an extreme can really take its toll even on the most prepared runner.
Here our Anfi Wellness physiotherapist Pablo Varela gives us his top 5 post marathon tips to ensure that your recover as quickly as possible.
Hydrate Well: This is crucial – even more so if the marathon is taking place in Gran Canaria! Before, during, as well as the days following your race! Take isotonic drinks during the trial and directly afterwards and then plenty of water during the following days.
Eat Well: Obviously before a race it’s important to eat a balanced diet that allows you to train and improve your physical condition but it’s equally important to eat well post- competition – a fact often neglected by most people. Eat plenty of solid food especially carbohydrates and don’t forget your vitamin. This isn’t the time to over eat fats or proteins.
Have a Massage: A revitalising massage is highly recommended two days after running a marathon to optimize full recuperation of the muscles and to treat the any small injuries caused by the exertions of running such a long distance.
Stretch Well: Make sure you do plenty of stretching after a marathon, combined with light exercise such as: yoga, swimming, or a brisk walk or a gentle run – this will encourage overall recuperation and a general feeling of well-being.
Sleep Well: It seems so obvious but a good night’s sleep is just what the doctor ordered after running a marathon. A marathon will leave your body depleted of energy and full of aches and pains. The body repairs and strengthens itself when you’re sleeping- the muscles, joints as well as the internal organs – improving physical performance and your psychological sate of mind too.
Follow these 5 Tips and you’ll be in optimum condition after your marathon – as well as motivated and sufficiently recuperated to start preparing yourself for your next challenge.