3 Beneficial Power Ups to Have During a Marathon and How to Recover

Running a marathon is not an easy task. It takes a lot of time, energy, practice and a strong will. It exhausts the body and it needs some kind of booster to keep it moving. Luckily, there are some things you can do to keep you energized and hydrated. Once you’re done with it, it’s time for a nice and slow recovery.

Stock Up on Energy Gels

Running is an activity that will burn almost all of the carbohydrates you have in your body. In order to get to the finish line, you need to replenish what your body consumes as energy. One of the best ways to do it is to get easy-to-digest energy gels. They’ll be your best fuel for the day no matter if you’re running a half or a full marathon.

These gels will work wonders. After you consume them, your blood takes in all of the simple sugars and gives you an energy boost. They travel through your blood and reach all of your active muscles and organs where they spike up their power. In general, one gel package contains around 35g of carbs. This will provide running power for about 45 minutes.

Keep in mind that eating two at the same time won’t give you a 90-minute boost. Take the second one after the first 45 minutes. Some packages have other ingredients such as caffeine, electrolytes and antioxidant-rich berries. They’ll replenish lost minerals, open up the blood vessels and clear the waste out of the muscles.

It’s always recommended to test the energy gels during your training and see how long it takes them to boost your body. Most runners feel the effects after 3 to 15 minutes, but it’s something everyone experiences differently. When it comes to flavours, you have plenty of options, berries, apple, orange, chocolate, vanilla, coffee and much more.

Remember to always take the gels with water. On their own, they can take longer to digest but water will help the process. Don’t mix them with other sports drinks because there’s a risk you’ll consume too many sugars at the same time. Of course, you don’t want to stop and grab a gel from a friend that’s waiting for you. Instead, have some kind of belt or a running pack on your waist and store them there. This way, they’re readily accessible whenever you need them.

Don’t Forget to Hydrate

Hydration is important for every human being no matter what they do or where they are. But staying hydrated as a runner during a marathon is crucial. To stay consistent and always have water within your reach, you should have a water bottle with you. Every sip will benefit your body and help you get to the finish line. These bottles made for running are easy to use and won’t be a burden to carry around.

There are a few things to consider when you’re buying a water bottle. You first need to decide on the size. This depends on how much water you usually consume during a marathon and your daily habits. The bottles come in many sizes so there’s plenty to choose from. Also, make sure you have enough to mix with your energy gels.

When it comes to materials, you need something lightweight, a design made of plastic. But keep in mind that it should be BPS-free. Some runners like PVC or silicone bottles. It’s a matter of personal preference. The cap style is also important. The bite valve is good because all you have to do is bite and the water will come.

There are also race caps that don’t require your hands to function. You simply squeeze the bottle. The push-pull nozzle is easy to operate and the flip cap requires the use of your hands. Find a bottle with a hand strap so it fits securely in your hand. You can also buy a hydration vest or a belt if it’s easier for you to handle.

Take Some Electrolytes

Besides the running gel, your body needs electrolytes to keep moving during the marathon. They’re essential minerals that will help your body stay hydrated. They also help with vital bodily functions like blood pressure, muscular contraction, and nerve communication. They help you by retaining the fluids in the muscles during hard exercises like a marathon.

There are a number of ways to replenish lost electrolytes, such as using electrolyte beverages, pills that dissolve in water, and salt capsules or sticks that are easy to ingest. Even some sports drinks include them in their ingredients. As an addition to the electrolytes, you can use actual foods such as cheese straws, jerky or salted peanuts.

It’s recommended that you start drinking the electrolytes 24 hours before the start of the race. But if the run is shorter than two hours, you don’t need to do this. During the race, runners usually consume between 700 and 900mg electrolytes per 1L of fluid. You should also take them after the marathon to help the body recover.

How to Recover After a Marathon?

Now that you’re done with the race, the recovery period follows. This is not a day-long recovery. It takes several days to complete. Once you’re at the finish line, move your body for an extra 10-15 minutes to decrease the soreness of the muscles. In the first hour after the marathon, eat carb-rich snacks or drinks and nutrition-balanced meals. Stay hydrated and avoid sitting in damp clothes.

During the afternoon, try to take a 90-minute nap. Sleeping is key to repairing the muscles you’ve used so much. Let your body rest and avoid taking anti-inflammatory painkillers. During the evening, have a milk-based drink to help your recovery. Avoid consuming alcohol because it can dehydrate your body.

During the next two days, avoid running. Try swimming as an activity. But don’t push it, be gentle. Three to four days later, get a sports massage to help your muscles. Try to avoid ice baths because they can worsen your blood circulation. Once five to six days have passed, you can try a light 20-30-minute run. If you’re feeling pain, stop immediately and rest some more.