recovery from running a half-marathon

winners edge

The half-marathon is a distinctive race distance that entails a mixture of endurance, speed, and strength. These features can be problematic to balance for the average runner. Therefore, running a half-marathon demands regularity with training, injury deterrence, and recovery. Certain steps should be taken following the completion of a half-marathon race. After the event, the individual needs to replace the nutrients that were lost. Four such nutrients, namely carbohydrate, fluid, protein, and sodium, are the main pivotal points for post-half-marathon nutrition and should be consumed directly after and up to 60 minutes after the event is finished. In the case of fluids, athletes may need to ingest amounts greater than those lost. This will help guarantee that the essential fluid levels are sufficiently restored. Drinking 150% of fluid losses will help the body rehydrate. Including at least 500 milligrams of sodium in the fluid consumed after the event will help the body preserve the fluid consumed. Moreover, the individual should eat 1.0 to 1.2 grams of carbohydrate per kilogram of bodyweight from sources with a higher glycaemic index, such as food sources having high levels of sugar and sources that are exceedingly processed.

Protein is also needed for optimal recovery, although in the case of a runner not at the same level as carbohydrate. As such, consuming 10 to 20 grams of high-quality protein is in order.

Fat is normally not needed in the metaphorical ‘window of opportunity’ and does not necessarily have to be ingested immediately after the event.

After the initial nutrition protocol, individuals who are not pursuing weight loss should ingest another 1.0 to 1.2 grams of carbohydrate per kilogram of bodyweight 2 hours after the initial intake, repeating this for the next 6 to 8 hours. During this time, any mixture of carbohydrates is helpful as long as they are less treated and refined.

Bibliography

  • Kurz, Thomas. Science of sports training: how to plan and control training for peak performance. Island Pond, VT, U.S.A.: Stadion, 1991.
  • Reuter, Ben. Developing endurance. Champaign, IL: Human Kinetics, 2012.

Shipping and payment

Order by 1pm for same day dispatch on UK orders. For EU, US and rest of world shipping details are here. All major payment types accepted, with a no quibble refund policy.


  • Sale price £5,190.00 GBP Regular price
    Regular price £5,190.00 GBP
    Vendor:
    Gym Gear

    T95 Rehabilitation Treadmill

    T95 Rehabilitation Treadmill
  • Sale price £3,790.00 GBP Regular price
    Regular price £3,790.00 GBP
    Vendor:
    Gym Gear

    Encore Cross Trainer

    Encore Cross Trainer
  • Sale price £4,990.00 GBP Regular price
    Regular price £4,990.00 GBP
    Vendor:
    Gym Gear

    Encore Treadmill

    Encore Treadmill - Fitness Health
  • Sale price £9,990.00 GBP Regular price
    Regular price £9,990.00 GBP
    Vendor:
    Gym Gear

    T98e Treadmill

    Gym Gear T98e Treadmill Performance Commercial - Fitness Health
  • Sale price £7,390.00 GBP Regular price
    Regular price £7,390.00 GBP
    Vendor:
    Gym Gear

    T98 Commercial Treadmill Gymgear

    Gym Gear T98 Performance Series Treadmill - Fitness Health
  • Sale price £2,795.00 GBP Regular price
    Regular price £2,795.00 GBP
    Vendor:
    Gym Gear

    Gym Gear T95 Treadmill Light Commercial

    Gym Gear T95 Treadmill Light Commercial - Fitness Health
    Sold out
All deliveries are carbon neutral
Powered by Shopify Planet