How to recover after your first half marathon.

Coach Jeff Galloway shares four tips to help your body recover after your first half marathon. Very short and accessible to everyone.

After crossing the finish line

Don't stop, keep going. Movement helps your heart pump fresh, oxygenated blood to tired muscles. Try not to sit down and keep moving for 30 minutes after the race. Walk to your medal or to the food and water tent and eat something containing about 300 calories of simple carbohydrates (usually sports drinks and bananas with apples) within half an hour of finishing the race.

After returning home or to the hotel

Soak your feet in cool water for 15 minutes. This will help reduce inflammation. Then take several 10-30 minute walks throughout the day. In between, when sitting or lying, it is advisable to raise your legs a little so that they do not swell. Eat small meals every 2-3 hours. Keep track of the balance of dietary fat: 25% - proteins, 20% - fats, the rest - complex carbohydrates. Also remember to drink a lot. This could be as simple as water or a sports drink. A good indicator that you are doing everything right is your urine, which should be pale yellow in color.

The next day

Continue to drink plenty of fluids and massage your feet (for example, using a foam roller ). If self-massage does not help and the pain continues and the temperature rises, then consult a doctor for a prescription of anti-inflammatory drugs. Be sure to give yourself a recovery workout: a 10-minute walk, then jog for a few seconds after each minute of walking (keep alternating between running and walking for 10-20 minutes), followed by a 10-minute walk.

A week after the race

Get back to your running routine. Start gradually increasing the duration until you return to your previous levels. On rest days, go for walks or light cross-training . If you decide to take part in another race, you need to wait three weeks for the 5K and six weeks for the longer distances.