What should I prepare for a marathon? How can I recover after a marathon?

Marathon is a long-distance running sport that is popular all over the world. However, for beginners, they don’t know much about the common sense of marathon and the preparations for protecting their bodies. So today we will start with what to prepare for a marathon, so that you can gradually become more professional. I hope it will help you on your dream journey and wish you a colorful life.

Contents of this article

1. What should I prepare for a marathon?

2. How to recover after a marathon

3. Is marathon harmful to the body?

What to prepare for a marathon

1. Compression clothing

Basically, it is meaningless for beginners, and I believe most people are embarrassed to wear it at first. It will be helpful in the later stage, that is, through compression, blood circulation speed will be accelerated, and compression clothing will also provide certain protection for injuries in the later stage. Of course, it is also recommended for those with plenty of pockets. Skins are more inclined to compression and recovery, and cwx are more inclined to support. Both have a certain effect on preventing injuries, but not as obvious as running shoes.

2. Running shoes

Running shoes are the most important equipment for running. Good shoes can not only make you run more effortlessly, but more importantly, they can prevent sports injuries. The basic functions are shock absorption, anti-skid, and breathable. The key is to choose a pair that fits your feet and does not make you feel uncomfortable. Generally, a pair of running shoes can support you to run about 1,000 kilometers. You should pay attention to replacing them when you reach 700 or 800 kilometers. Nowadays, software can record shoes, so don't worry too much. For running shoes, you should buy the best ones within your financial ability, especially for beginners.

3. Sports bra

It is a kind of underwear clothing whose main function is sports, and it can show the wearer's energetic and vigorous appearance. However, it is best to wear it only during sports and not in other non-sports occasions.

4. Waist bag

For long distances, I recommend a water bottle waist bag, which is more convenient. Long distance refers to more than 15 kilometers. If you can run more than 15 kilometers, you should have a certain understanding of your needs, so I won’t say more.

How to recover after a marathon

1. Don’t stand still

Even resting after running is very particular. We should not stop immediately after running a marathon. We should walk slowly for ten to twenty minutes to rest. Because a sudden rest may cause our blood to flow to the legs, causing stiffness of our leg muscles. And it may make us suddenly feel dizzy and even faint!

2. Ice compress to reduce swelling

Generally speaking, for marathon runners, applying ice to reduce swelling after running a marathon is a very important task. If conditions permit, we can find a bucket of ice water and soak the body in it. It should be noted that the depth of the water should not exceed the waist, and the upper body should be kept warm! In this way, ice water can effectively prevent muscle soreness and swelling, and speed up our body's recovery!

3. Foam rollers cannot be ignored

After running, it is essential for us to do proper muscle relaxation and muscle massage. However, it must be noted that we usually massage two to three hours after running. If we massage immediately after running, it will aggravate our muscle soreness, which is not conducive to our muscle recovery.

Is marathon running harmful to health?

Marathon is an extreme sport. If your physical condition allows, you can challenge your limits through running a marathon. However, some people are in poor health and lack physical strength. If they deliberately run a marathon when it is not allowed, they may be overtired or under strong stimulation, which may affect their lives. Because marathon is a long-distance linear sport, running for a long time will lead to a double blow to the body's energy and physical fitness. Therefore, people with many diseases should not run a marathon easily, as it will be harmful to the body.