Marathon coach suggests how to recover from a night run

One to two weeks after the tournament is considered a transition period before returning to a training pace, preparing for the next tournament. According to Mr. Du, this time, runners need to rest, eat in moderation and science. Athletes can practice less or take a break so that they can take time for themselves and do not need to put too much emphasis on training. "If you still want to train, runner can reduce intensity and density to about 50-70% compared to pre-race. The training regimen should also include technical exercises, endurance and body strength but not strength training. It's necessary," said the coach.

Due to participating in night running, the athlete's biological clock is more or less reversed. After the race, participants need to pay attention to drink lots of water, make up for it, get enough sleep, and avoid stressful activities for a few days.

According to coach Huynh Ngoc Du, one to two weeks of "relaxing" is just long enough for the body to recover and also enough to not create a feeling of stagnation when returning to exercise." Muscles, bones, joints, Circulatory, respiratory have been actively working for high efficiency and recovery time after a night of continuous activity.Especially, for HM and FM runners, muscle groups are prone to problems such as problems such as: muscle tension, muscle fatigue, aches and pains... Rest, relaxation and massage are essential for recovery," he said.

The coach of Skechers Running Club advises practicing some other complementary sports such as swimming, cycling, gym... "The goal is for the running muscle group to rest and recover, instead, other muscle groups. will be active to maintain fitness," he affirmed.

Post-race nutrition is also very important. Runners need a full complement of essential nutrients, including protein to help muscle recovery, carbohydrates for energy. In addition, antioxidants such as vitamin C found in vegetables and fruits and vitamin E found in nuts, fish and meat help increase resistance and regenerate new cells for muscles. "Two weeks after the race, runners should avoid foods with high sugar content and alcoholic beverages because of the negative impact on health," he asserts.

After one to two weeks of transition, runners can return to training to prepare for the next tournaments such as the most recent MetaSports Marathon Imperial Hue on April 16. When rehearsing, runners need to pay attention to gradually increasing intensity and frequency, should not rush to apply the same regimen as before the race. Coach Ngoc Du recommends increasing the time or distance instead of speed. After each week, the volume of exercise increases by 10% to avoid overloading leading to injury. "All will feel the week of rest is valuable to then start a better training plan, more suitable for themselves, ready to conquer new achievements," Mr. Du shared.