How to relax the legs after running a marathon How to recover after running a marathon

April 22, 2023

For experienced runners, warming up and relaxing are basic concepts that are all too familiar. Especially after an exhausting marathon, you may prefer to do is immediately sit down or lie down to rest, but if you stop your feet completely too quickly, it may lead to muscle and Achilles tendon strain, strain, and is not conducive to physical recovery. The following 5 sets of recovery actions, if you can consistently complete, will have unexpected results.

Hind leg muscle stretch

First extend your right leg so that the back of your right foot is in front of your body, then bend your left knee, lower your hips and press your hands lightly on your right leg to feel the back of your leg being stretched. If you can't get the hang of it, imagine you're sitting in a chair with your upper body upright for at least 30 seconds on each side.

Calf Stretch

Stand with your legs on a step or staircase, let the heel of your right leg slowly move backwards, let it spin on the step or staircase, and then gradually lower your heel to the ground. At this point you should feel the calf muscles being stretched, hold this position for about 45 seconds and then switch to one foot.

Gluteus maximus and pear-shaped muscle stretch

Keep your upper body upright, let your right knee cross over your left knee, then slowly lower your body's center of gravity, so that your body presents a squatting position, if necessary, you can borrow friends around you or the surrounding trees or objects to assist, so that your body maintains balance. After familiarization, you can also try to make the height of the right knee become lower. Again, hold this position for at least 30 seconds before switching to one foot.

Chest muscle stretch

Keep your body upright, feet shoulder-width apart, cross your arms at the back of your head, and try to clench your shoulder blades backwards, so that you can effectively stretch your chest muscles. Maintain this position for 10 seconds, relax and repeat for 3-5 sets.

Quadriceps extension

Stand straight on your left leg, lift the heel of your right foot, hold the ball of your right foot or ankle with both hands, slowly let your heel go close to your hip, but still keep your back upright, maintain about 20 seconds, then change one leg and continue to repeat the action.

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