Wow! excitement! Excited! Finally you finished the distance and win finisher medal with your own name and finish record.
Be sure you have take a photo with your exclusive marathon medal and share it with your family and friends.
But don't forget, there are more important things waiting for you to do, otherwise it will seriously affect the recovery speed of the body. Don't stop to hold your medals, food and water, and then continue to walk for at least 10 minutes to prevent blood from rushing. To the legs, gradually restore the heart to rest. Although the legs will be very tired, sitting too early will make your body stiff and tight, resulting in slower recovery. The supplemental energy should be supplemented with carbohydrates and protein within 30 minutes of running. If you don't have an appetite, bring a bottle of restorative drink.
Within a few hours, try to eat a regular healthy meal with carbohydrates and protein. Replace the clothes while running and put on dry clothes as soon as possible. After crossing the finish line, your core body temperature begins to drop rapidly. At this time, wearing wet clothes will make you feel cold. After running, you can recover your squats. This action can gently stretch your back and hips. The thighs and calves encourage fresh blood to flow to these areas without the need for any equipment. Take a few deep breaths slowly. When you are ready to stand up, raise your head and move slowly.
If you need help, you can ask a friend or volunteer to pull you up and receive a massage 24 to 36 hours after the game. After the muscle pain caused by the game is relieved, a deep tissue massage can be taken to release the pressure. If you have any after the game, you can also receive a light massage; just don't let the other person touch any muscle tension, replenish it, for quick recovery; whether you are resting next month or willing to participate in another game, it is important Refill your energy and water within 30 minutes of crossing the finish line.
After completing the marathon, 500-700 ml of liquid should be ingested as soon as possible to replenish the water and electrolytes lost by sweat. If the weather is hot or humid during the game, or if your sweat has a lot of salt, be sure to choose a sports drink that will help you replenish your electrolyte. I have to take a small mouthful of liquid on the day of the game. The color of the urine can indicate whether the body is dehydrated and should be light yellow. If the color is darker, such as the color of apple juice, you need to add more liquid. For food, the protein intake target is 15-25 grams, and the carbohydrate is 1.54 grams per kilogram of body weight (for example, a player weighing 54 kg may It takes about 83 grams of carbohydrates.
Regardless of your grades, you have been working hard for a few months, putting all your mind and body into the goal, and just after running for a while most people will only dream of the distance they can run someday.