It basically takes a cycle of adjustment (4 weeks of time) after a marathon, and 3 to 5 days for normal glycogen recovery. Muscle recovery takes a little more time, many people think that the post-race soreness is too much lactic acid, in fact, this pain often disappears within a few minutes to a few hours after exercise, while the phenomenon of delayed muscle soreness 1 to 3 days after exercise, is a large amount of exercise and high intensity, a large number of muscle centrifugal contraction exercise, resulting in a slight fracture injury of muscle fibers (benign tear), thus triggering pain. The sooner you get out of the effects of lactic acid, the sooner you will enter the normal muscle repair period. These muscles need at least a week to grow back, and in addition the body produces many metabolic wastes after prolonged exercise, and it takes about 3 to 4 days for these wastes to be excreted. Therefore, the introduction of the different time periods after the marathon: 1, a few hours after the marathon, should not stretch immediately, it is best to walk 10 minutes after the race should not run immediately after stretching, because at this time the muscle has been very fatigue, immediately stretching will cause muscle cramps and injuries. You can’t sit down and rest immediately, which will cause the blood circulation to slow down, and slow down the discharge of lactic acid, the leg muscles will be in a tight state for a long time, which will also lead to a delay in muscle repair work. Try a relaxed jog, or walk for about 10 minutes. Only after that start to massage and stretch the legs, try to avoid standing for a long time, and remember to put a towel over the legs to keep them warm, these are ways to help blood circulation. 2, immediately after the race cooling is very important Ice bath helps lactic acid discharge quickly, the so-called ice bath, in short, is to dip the legs in ice, so in the ice bath to put some water at the bottom of the bathtub, and then pour the ice into the bathtub, until the legs are submerged. The scientific principle of ice bath is that when the legs are immersed in ice water, the blood vessels in the legs will contract, so that the lactic acid in the blood will be smoothly discharged, thus achieving a rapid recovery effect. Ice packs are effective after high intensity exercise, but do not rush to ice packs in a down sweaty situation. The safe practice is to continue to exercise at low intensity for 10 minutes, after a soothing stretch, and so the body slowly cooled, and then for the painful parts, local first test cold compress, and then a long time cold compress after the skin adapted to the cold source, head and face as far as possible not to cold compress. 3, can be based on weight changes before and after the run hydration As the body loses a lot of water during the marathon, the weight will drop, so after the exercise can be based on the amount of weight loss, to determine the amount of rehydration. In general, for every 1000 grams of weight loss, 1500 ml of fluid should be replenished to quickly promote physical recovery. Fluid recovery after exercise is best achieved by ingesting sugary electrolyte drinks with 5-10% sugar and 30-40mg equivalent of sodium to get quick rehydration. Rest for about two hours and eat as much food as you can eat, preferably with a well-balanced meal of course. If you feel the need to take a nap, then do so. Also try to walk for 10-15 minutes in the evening in order to keep your blood circulating. 4, 2-3 days after the race can not stop running Many people think that after running the marathon is relieved, which is actually a wrong idea. Rest does not mean you can’t run or can’t participate in exercise. As long as you adhere to the short distance of easy running or cross-training, your body is still in the recovery. Two or three days after the race, if you feel that your muscles are not so sore, you should do recovery jogging, which will help to eliminate the reversal of the high-intensity load to the muscles in time and help them to recover completely. 5, within a month after the marathon, go to bed early and soak your feet for 20 minutes at night In the following week, you may feel a lack of energy and fatigue has never been so strong. You should also rest at this time. Going to bed earlier for at least a week will help you recover from fatigue, listen to your body’s needs, and don’t feel guilty for sleeping too much – it’s common. Take a hot bath every day and keep soaking your feet for 20 minutes at night. Eat a balanced diet containing 50-60% complex carbohydrates to replenish your body’s energy stores and eat enough protein to rebuild tissue damage. Finally, the key to exercise is for the individual reasonable intensity, from the absolute scientific point of view, to participate in the marathon, requiring players usually have a good exercise exercise habits, need to pay attention to the gradual, follow the principle of weak to strong, slow to fast, gradually improve the distance and speed of long-distance running, can not be overloaded at once to improve the intensity of exercise, otherwise, exercise not only can not play a role in strengthening the body, but also will give the organism Bring serious injury!