The world’s oldest and largest ultramarathon, the Comrades, sees 1000’s of well-trained runners taking to the street within the hopes of finishing the 89km race.
Named ‘The Final Human Race’, Comrades requires energy of physique and thoughts, and even probably the most well-seasoned Comrades runners will want some downtime for the physique to get better.
Listed below are some suggestions shared by the consultants on what to do following Sunday’s race.
Tip #1: Don’t run once more too quickly
Comrades Marathon legend Bruce Fordyce stated one of many greatest errors for novice marathon runners is getting again on the street too quickly.
He defined that injury to the physique is longer lasting than most realise, and ‘a tough Comrades damages the legs, however it additionally taxes the immune system severely. It drains the physique of energy, and leaves it weak and open to sickness and illness’.
He suggests a two-week break after which light runs with none racing till the spring returns to the legs.
Tip#2: Don’t cease on the end line
This may seem to be contradictory info, however consultants advise towards stopping instantly after the end line. Don’t simply sit down and take a nap, it’s finest to stroll by way of the end space and get on some dry garments to stop getting sick throughout this downtime.
Tip#3: Get one thing nutritious in you
Push by way of any nausea and get some vitamin in you inside half an hour after the race. You received’t essentially have the ability to abdomen an excessive amount of, so go for a liquid possibility that’s simply obtainable and simply absorbed. Attempt to eat one thing protein-rich as quickly as you possibly can, to rebuild your muscle groups.
Tip#4: Attempt an ice tub
Should you can abdomen it, an ice tub after the race will alleviate any ache and discomfort, in addition to assist with localised tissue restoration. Keep away from having a sizzling tub as this merely will increase any microscopic bleeding within the tissues.
Tip#5: Don’t plan an after-party!
Former Comrades Marathon champion Nick Bester stated it’s finest to not decide to too many plans the night time after Comrades. Nevertheless, a get-together the next day is nice for the physique and soul.
“My previous membership all the time used to have an ‘Aches and Pains’ social gathering the day after Comrades, the place we’d discover one of the best burgers and pizzas and share our struggle tales of the day.”
Tip#6: Take a while to your self
Bester additionally suggests taking about quarter-hour after finishing the race to mirror on the race and what you’ve completed. That every one the exhausting work has lastly paid off.
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