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5 Marathon Training Recovery Tips From Annabelle Ronnfeldt

Jun 05, 2024

As marathon season approaches, it's essential to remember that preparation isn't just about the kilometres you log. Holistic recovery is equally crucial in ensuring that your body can handle the rigorous demands of marathon training and running. Drawing from the personal experience of NH girl @annabelleronnfeldt, here are five marathon prep recovery tips to help you elevate your wellness routine and stay strong throughout your running journey.

1. PRIORITISE SLEEP & REST

You've likely heard how vital sleep is for muscle recovery, but rest days are just as important. During the last eight weeks of her 17-week marathon prep, Annabelle emphasised taking 2-3 rest days per week. This allowed her body to recover from the intense physical strain of long distance running. Ensuring you get adequate sleep and rest is crucial for muscle repair and overall recovery.

2. FOCUS ON NUTRITION & PROTEIN INTAKE

Nutrition plays a massive role in marathon prep, especially as your running distance increases. When Annabelle was running over 50 kilometres per week, she made sure to increase her caloric intake to fuel her extended exercise sessions. Additionally, preserving muscle mass was a priority, so she supplemented with Naked Harvest Supplements' THRIVE Plant Protein most days. A balanced diet rich in nutrients and adequate protein is essential for muscle repair and sustained energy levels.

3. STAY HYDRATED WITH ELECTROLYTES

Running for extended periods leads to significant sweating, making it vital to replenish not just water but also electrolytes. Hydration goes beyond drinking water; incorporating electrolytes and salt into your recovery regimen ensures your body remains properly hydrated and functions optimally. Naked Harvest's BCAA + Hydration range is designed to help you work out longer and harder with added hydration benefits from coconut water and mineral salts. Optimise your workout, boost muscle growth, enhance recovery, and stay hydrated here.

4. SAUNAS, FOAM ROLLERS & TRIGGER BALLS

While saunas are an optional recovery method, Annabelle found foam rollers and trigger balls indispensable. These tools helped alleviate muscle tightness, particularly in her glutes, which often became tight after long runs. Using a trigger ball to release tension in the glute medius and hip flexors can substantially aid in muscle recovery and flexibility. Incorporating these tools into your routine can help you stay limber and reduce the risk of injury.

5. MOBILITY & STRETCHING

Mobility and stretching are crucial components of any training regimen. Annabelle's coach dedicated time each week for mobility exercises and stretching, particularly on rest days. Incorporating a consistent stretching routine, particularly targeting areas prone to tightness, can make a significant difference in your overall performance and recovery.

Incorporating these recovery tips into your marathon training routine can help you stay injury-free and perform at your best. Remember, recovery is just as important as the training itself! Holistically elevate your wellbeing and become the happiest version of yourself with these tried-and-true tips from Annabelle Ronnfeldt and Naked Harvest Supplements.