Post-Marathon Recovery Tips

In our last post we talked about how to prepare for a marathon, but what about after you’ve crossed the finish line? Recovering from a marathon properly could mean the difference between looking back fondly on the event, and regretting ever having run a marathon. 26.2 miles is no easy feat, and your body needs to properly recover immediately following a marathon, as well as in the following days and weeks while you get back to regular training.

What to do Immediately After a Marathon

Once you’re done with your initial celebration, make sure to start hydrating. Drinking water right away seems obvious, but in your post-marathon euphoria, you might underestimate the amount of stress you have just put your body through. This is especially important later when the real celebration starts and alcoholic beverages come into play.

You’ll also want to grab some carb and protein-heavy snacks—protein bars, protein shakes and recovery sports drinks are all great for kick-starting the recovery period. Also don’t wait too long to eat a real meal afterwards, you’ll need the solid food for your recovery.

What not to do: Sit down immediately after the race. There’s a good chance you will cramp up immediately, so walk around a bit and let your body adjust slowly while you sip on some water.

What to do in Weeks Following a Marathon

For about a week after a race, you should simply rest. Your body has just experienced incredible stress, so taking it easy will be the only way your body can recover. Be sure to eat healthily and continue drinking water, especially in the first few days following the marathon. Going for a light walk will help get some blood flowing and loosen your muscles, and a gentle massage or hot tub session will help with the soreness.

After a week or so you should be able to go on a light jog, but you still shouldn’t be doing any serious running. If you’re still too tired for a jog, try jumping on an exercise bike or going for a swim, both of which will have less impact on your muscles than running. The key is to listen to your body—if you’re too sore or too tired to run, don’t force it. This will only increase your chances of getting injured, which will delay your training for the next race.

Once you feel back to normal, it’s important to ease into training at a gradual pace. Again, listen to your body. About a month after the race, you should be able to start getting back into normal workouts and begin planning your next marathon!

Halo Headband’s line of sweatbands use patented Sweatblock Technology to keep sweat out of your eyes and face so you can focus on training. Browse our store to see all of our products and follow us on Facebook or check our Upcoming Events page for updates on when we will be at an event near you.

Halo Headband at the La Jolla Half Marathon

Congratulations to all the runners of the La Jolla Half Marathon, and we want to say thank you to everyone who stopped by our booth. We had a great time exhibiting our newest headbands, which are 1” versions of the popular Halo II Pullover and Halo V Velcro Headband. We can’t wait to get this product launched and we’re happy to say that the few we had on hand for sale at the expo went quickly!

This year’s race was filled with excitement and emotion. The La Jolla Half Marathon is a hilly, intense race that starts at sea level and increases elevation up to 480’ above sea level. Every runner had to have intense training leading up to the race, but it was all worth it when they crossed the finish line.

We would also like to give special congratulations to the winners of the men’s and women’s category. The winner of the men’s division, Kosuke Amano, finished with a time of 1:14:59, and the winner of the women’s division, Sierra Walker, had a finish time of 1:24:52. The followers were close behind, but ultimately these two race winners proved to be the strongest competitors.

In addition to the La Jolla Half Marathon, Halo Headband will be attending several events coming up. We will be setting up booths so stop by and browse our selection of sweat resisting head bands. Come see us out at our next event:

San Diego Rock N Roll Marathon
May 31 - June 1, 2013
San Diego Convention Center, Halls G-H

Be sure to check out our Upcoming Events page or follow us on Facebook for the latest events we will be attending. We will be offering a great variety of headbands at these events that you can use start using as soon as you buy. Every headband is guaranteed to keep the sweat out of your eyes so you can focus on your competition. Our headbands also include Dryline® technology to help wick away sweat and absorb moister. Don’t let sweat hold you back, get a Halo Headband today!

Halo Headband helps you train with patented Sweatblock Technology found in their headbands that keeps sweat out of your eyes and face. Also, watch the inspiring video the La Jolla Half Marathon dedicated to the tragic events that occurred during the Boston Marathon.

The Marathon Before the Marathon: Tips for Marathon Training

Preparing yourself for your first marathon can be a daunting task. Training. Dieting. Time. How do you manage the whole process? Don’t worry, you’re not alone. These are common fears that every runner faces the first time they train for a marathon. Here’s some helpful advice on how to train and diet throughout your training.

Training

When training for your first marathon the biggest training tip is TAKE YOUR TIME! Don’t rush into the training. You won’t help ‘hit your goal’ faster; this is only going to increase your chances of getting hurt.

As you begin to train here are some tips:

1. Gradually increase your distance increments.
2. Have 2 long distance runs each week, but be sure to spread them out. Don’t run them back to back. This causes a high level of stress on your muscles.
3. Be dedicated to running six times a week. But make sure you give yourself a day off every week. Most people choose to take their day off the day after the second long run.
4. In the day’s that separate long runs try not to exceed 8 miles in a run, 3-6 being the best.
5. Long runs should be gradually increased. 20 miles is the furthest you should run before the marathon. This is typically done 2 times 2-4 weeks before the marathon.

Once you have built up to 20 mile runs, you will have the endurance to push through the full 26.2.

Diet

It doesn’t matter how many marathons you’ve ran, a good diet is vital when training. Carbohydrates are the base to any marathon runner’s diet. Carbs are the fuel for your body because they give you energy to get through your runs. There are plenty of foods to get your necessary carbs.

Some examples are:

• Potatoes
• Beans
• Wheat bread
• Apples
• Spaghetti
• Bananas

Proteins are also an essential part to your diet. Your muscles are made of proteins, and during a training session proteins can be lost and these essential nutrients need to be replaced. Protein that is found in natural foods is more beneficial than supplements, but it can be difficult to consume the large amount of protein required when training for a marathon.

Some of the best sources for protein are:

• Low fat milk
• Fish
• Chicken
• Eggs
• Yogurt
• Tofu/ soy products

If you have allergies and can’t eat many of these products, you should consult your physician for the best diet for you.

Training and a proper diet are the keys to completing your marathon. It may seem like there is a marathon before the marathon, but dedication is crucial. I will leave you with one last tip. Confidence. Have confidence in yourself that you can, and will, finish the run. Set your mind on your goals and silence your inner conscious that says you can’t complete them. With hard work and smart training, you’ll be crossing the finish line on race day.

Halo Headband helps you train with patented Sweatblock Technology found in their headbands that keeps sweat out of your eyes and face. Visit their online store for the full selection and be sure to check out their upcoming events to catch them at a race near you.

5 Reasons to Take Up Cycling

Our good friend Emily Kachorek, who rides for the women’s cycling team Vanderkitten recently posted a candid and inspiring message on Facebook titled “Why I Ride.” The post quickly went viral, and it got us thinking – cycling has always had a lot of men’s professional teams, but more women are getting into the sport too! So, ladies, if you’re considering whether or not to get into cycling, consider these five convincing reasons to get out there and start cycling:

1. You’ll get a Great Workout

Cycling is great for all ages and fitness levels because it’s a workout can be easily adjusted to suit many different fitness goals. You can go on long flat rides for a slow paced workout to gradually build up your cardio, or shorter hilly rides to get your heart pumping for interval-type training.

Cycling is also great for people with joint problems because it provides a low impact workout while still getting you to sweat!

2. Cycling Reduces Stress like no other Sport

Studies have shown that exercise reduces stress and can minimize anxiety, but cycling is even better at reducing stress than your average workout. Being outside in the sunshine and watching the scenery go by as you ride can boost your serotonin levels and put your mind at ease.

3. Adrenaline Junkies are Welcome

Cyclists get to go fast! Riding is a great fix for adrenaline junkies and is a lot safer than a lot of other extreme sports. This adrenaline rush is what keeps you working hard and pushing yourself long after you would have thrown in the towel at the gym.

4. You can be an Explorer

When you’re out cycling you can cover a much larger distance than if you were running or walking; and being outdoors, whether you are on a scenic nature trail or whizzing through the city, always provides new experiences and sights to see. Cycling is an adventure that you get to write every time you get on your bike!

5. Cycling is Accessible for Beginners

Most adults already know how to ride a bike, so instead of learning something brand new, you simply have to learn how to get better as a cyclist.

All you need to get started cycling is a bike, a helmet, and a – and you don’t have to break the bank to get these. There are plenty of places where you can find a used bike if you don’t want to spring for a new one, helmets are relatively inexpensive to begin with, and the Halo II Pullover Headband is a low-cost sweatband that’s perfect for use by cyclists under a helmet. Some other accessories that you may want to pick up include:

• Sunglasses
• Cycling gloves
• Padded bike shorts
• Reflective tape for your bike or a hi-vis shirt
• Waterproof wallet/cell phone pouch

Cycling is already popular nationwide so getting plugged into a community is easy no matter where you live. Even if you just want to ride casually a lot of your friends probably already own bikes, so you’re likely to find some people that are willing to go on rides with you.

So, no matter what your reasons are, hop on a bike and get started! You’ll be glad you did! And once you get it in gear, tell us, why do you ride?

Staying Hydrated While Working Out

Staying hydrated is vital during any physical activities, but can often be an afterthought. Not staying hydrated gets people into trouble, particularly when undergoing serious physical exertion like trail running, cycling, and team sports. It’s incredibly easy to become dehydrated during these times. Unfortunately, the body usually does not do a very good job of signaling dehydration until it’s too late. At Halo Headband, we believe it’s important to make sure to take preventative measures to maintain hydration when exercising.

Hydration needs can be broken down into three segments – pre-exercise, during exercise, and post-exercise. Taking care of your body’s hydration needs during each segment will help keep you healthy and fit.

Pre-Exercise

This period is all about “priming the pump” so to speak, and preparing your body for what will likely be a sudden reduction in water content via sweat. To prepare, drink about 16 oz (2 cups) of water 2-3 hours before exercising. Also, consider drinking another cup about half an hour before exercising if the exercise is particularly strenuous or in hot conditions. Don’t drink immediately before exercise – this can make you feel bloated and sick. During this time, you may also want to weigh yourself so that you can compare your weight to your post-exercise weight later.

During Exercise

Steadily replenishing lost water is the order of the day here. That doesn’t mean drinking constantly; drinking too much can result in a rare but deadly condition called hyponatremia (low sodium levels due to dilution). It means drinking roughly every 20 minutes or so – about 6-8 oz of fluid each time. When you are engaged in a short workout (less than 40 minutes), just drink water. For longer workouts, you’ll probably want to consider a sports drink containing salt and sugar to help replenish lost energy and lost salt content through sweat. Sports drinks also typically have a higher diffusion rate than water, meaning that the nutrients will transfer into your blood stream faster than usual.

Post-Exercise

If you weighed yourself before you started exercising, post exercise hydration is easy. Simply weigh yourself again, and drink about a cup of water for each pound lost. Remember to eat after exercise as well.

So that’s all you really need to do to keep yourself safely hydrated during exercise. Of course, these are just general guidelines – there are many variables that might mean you need to drink more or less. Affecting factors include temperature (hotter equals more fluid loss), sweating pattern (Sweat a lot? Drink more, and try our Halo II), and the length of time you are exercising. You will have to experiment with some of the numbers provided here to find exactly what is right for your body, but these are good general guidelines to start with. And of course, if you’re having trouble keeping sweat out of your eyes and face, try Halo Headbands for the most effective sweatbands available.