Running is one of the easiest-hardest exercises you can do. I love that all you need is a pair of running shoes and half decent sports bra to start, making the barrier to entry relatively low. Even so, it's a full-body exertion requiring extreme endurance.
About the New York Marathon
The New York City Marathon is on November 6th. It's a challenging, long-distance race that a select few compete in. It's also the world's largest marathon. Started over 50 years ago by the New York Road Runners, 2022 will mark its 51st anniversary. Beginning with humble roots In 1970, it only cost $1 to take on the challenge. The course originally winded through Central Park. Now, the NYC Marathon course meanders through five boroughs. And the entrance fee is close to $300. It's also become a more inclusive marathon, with a wheelchair division added in the 2000s.
Many cannot resist the "runner's high" and subsequent mental and physical benefits of running. Your muscles are in sync, the cool breeze of a fall day on your face, a trickle of sweat running down your back…hard to say no to a workout like that. I know I can't, and I've been running since middle school when I joined the cross-country team.
During the NYC Marathon, you'll indeed feel the heat of running. For 26.2 miles, your body must adapt to being pushed to its limits. Even half-marathons are hard on your body. I did one and will never forget the rawness of inner thigh chafing.
Pre-marathon, it's essential to prep your muscles for this test of pure endurance. Not to mention the mental strength required to complete such a feat! Post-marathon, your body, mind, and soul will be spent. That's why it's crucial to take measures to prepare and recover, mainly to prevent an injury.
Marathon Running Preparation and Recovery
Whether you're an NYC Marathoner or just starting a running habit, Restore offers services designed for athletic performance and recovery. Here's how you can better prep for a marathon, recover worn-out muscles, and recharge your running routine.
Prepare to Run
On average, training for a marathon takes about 16-20 weeks. For some who are used to running, it can take as little as 12 weeks to prepare. For others who aren't in top shape or who have variable work schedules, it could take as long as 24 weeks. Reflect upon your routine and fitness level before committing to a training schedule.
Wherever you fall on this spectrum, incorporate rest and recovery days into your running routine. This is important for feeling your best as you cross the marathon finish line in a few weeks!
As you prep for your marathon, remember to
- Rest: take 2-3 days off per week
- Hydrate: drink plenty of fluids
- Nourish: fuel up on healthy foods to prevent muscle injury
1. Rest and Recover with Oxygen
Consider mild hyperbaric oxygen therapy at Restore for recovering on rest days between training. It may help to speed up athletic recovery, repairs muscle, and bolsters the mental stamina needed for a marathon. In addition, studies show oxygen therapy optimizes muscle health. This is because it strengthens oxidative cell metabolism, which initiates cellular energy production.
For long-distance running, you’ll need to stay hydrated constantly. Running also causes you to sweat out electrolytes. Be sure to focus on electrolyte and fluid replenishment. At Restore, you can up your hydration game with IV Drips. IV hydration gets fluid and electrolytes into your cells faster and may help with immediate energy-boosting effects. Get through those more challenging runs with an IV Drip at Restore.
3. Relax Tense Muscles
Compression may help with joint mobility and may ease the aches and pains that are inevitable post-marathon. In addition, compression may help decrease exercise-related injury, improve blood flow and relieve muscle soreness..
Holistic Benefits and Recovery
With running, you’re outside to soak up all the benefits of daylight, including vitamin D. You become connected to your community by running through the neighborhood. It's also a way to practice mindfulness and appreciate things you'd miss in a car, like how the light catches on turning leaves or a bush's blooming purple flower. You can probably step out for a run right now; no gym membership required.
Now go out and run! Or sign up for that marathon or half you’ve always dreamed about. Your body's got this. Plus, you have a whole team at Restore to make sure it stays strong, start to finish.