{"id":138833,"date":"2017-10-22T13:04:15","date_gmt":"2017-10-22T11:04:15","guid":{"rendered":"http:\/\/deploy.frankfurt-marathon.com\/?p=138833"},"modified":"2017-10-22T15:24:50","modified_gmt":"2017-10-22T13:24:50","slug":"marathon-tips-regeneration-big-race-running-expert-carsten-eich","status":"publish","type":"post","link":"https:\/\/www.frankfurt-marathon.com\/en\/marathon-tips-regeneration-big-race-running-expert-carsten-eich\/","title":{"rendered":"After the marathon – Tips for regeneration after the big race from running expert Carsten Eich"},"content":{"rendered":"

[vc_row][vc_column width=”2\/3″][vc_column_text]Take a break and try something new<\/strong>
\nHappy feeling mixed with burning muscles.\u00a0 In the euphory, comes tiredness.\u00a0 The legs no longer need to run.\u00a0 And the world is turned upside-down in the Frankfurt Convention Center, for many wonderful moments.\u00a0 But now what?\u00a0 With tips from running expert Carsten Eich, we\u2019ll help you to plan your regeneration the best way possible.\u00a0 The most important tip from the former half marathon European record holder: \u201cTake a break and try something new!\u201d<\/p>\n

In the finish: Take in energy, take the energy with you<\/p>\n

Directly after the jubilee at the finish it is important, fast as possible to take in and energy and liquids.\u00a0 Carbohydrates, minerals, protein \u2013 the muscle and the cells need energy in order to start the regenerations process.\u00a0 Even when you are not very hungry when crossing the finish line or don\u2019t feel the need, you should absolutely use the catering at the finish line.\u00a0 Then change quickly to dry clothes, because the danger of getting a cold at this moment is extremely high.\u00a0 The motto for the next hour is: Enjoy! If there is the possibility to have a massage or a relaxing bath, then do it.\u00a0 Eat and drink up with your running friends and celebrate with your family and enjoy the day: \u201cIt is important, to take in the positive energy of the marathon experience.\u00a0 The regeneration has also a psychological aspect to it\u201d, says Eich.<\/p>\n

The day after: Running break, recharge<\/p>\n

On the day after, your body tells you what type of movement is possible.\u00a0 And your body urges you to run on the day afterwards, but Eich doesn\u2019t recommend it: \u201cI am against this. Unless you feel like your need to, then you can.\u201d\u00a0 By most of the runners, your muscles are not yet ready to be used.\u00a0 I myself goes up the stairs backwards for the first 3-4 days after a marathon\u201d, says the 2-time Olympic participant.\u00a0 A good circulation of the muscles is possible even without running \u2013 on the ergometer, in the sauna or with a hot bath.<\/p>\n

More important, is instead of thinking about training, is to take a real break.\u00a0 \u201cOut of the endless loop\u201d, gives Carsten Eich\u2019s as his motivation.\u00a0 Instead of thinking, how I am going to run the next 30, 40, or 50 km every week, you should take a real break, a break for the body and mind.\u00a0 One or two weeks without running does the body good.\u00a0 \u201cIt\u2019s like the work life.\u00a0 You should completely take a break and not take the work with you on vacation.\u00a0 Recharging your batteries stand in the foreground after the marathon.\u201d\u00a0 If after your big race there is still a little emptiness, it is obvious, \u201callow and win distance\u201d, recommends Eich. \u201cWith new goals for the early year 2018, comes the motivation from alone.\u201d<\/p>\n

 <\/p>\n

Start with new<\/p>\n

After the break is a new start necessary: a varied and general training of 3 to 5 weeks and this besides running.\u00a0 Bicycling, swimming, cross country skiing, cross-training and fitness machine \u2013 everyone has their different possibilities and preferences. \u201cIn this sense, I am talking about stressing the muscles differently, then with running.\u00a0 Once time a year, a person should have such a trainings phase.\u201d\u00a0 New stimulus helps the body, not only before the marathon, but after the marathon as well.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_single_image source=”featured_image”][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column width=”2\/3″][vc_column_text]Take a break and try something new Happy feeling mixed with burning muscles.\u00a0 In the euphory, comes tiredness.\u00a0 The legs no longer need to run.\u00a0 And the world is turned upside-down in the Frankfurt Convention Center, for many wonderful moments.\u00a0 But now what?\u00a0 With tips from running expert Carsten Eich, we\u2019ll help you to ganzen Artikel lesen…<\/a><\/p>\n","protected":false},"author":12,"featured_media":137681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[353],"tags":[16640],"yst_prominent_words":[9578,16415,16397,16388,8897,16394,16385,16376,4166,16412,16406,15542,16391,16382,16379,16418,16409,8906,6017,16400],"class_list":["post-138833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-marathon-news","tag-nl20174"],"acf":[],"newsThumbnail":"https:\/\/www.frankfurt-marathon.com\/wp-content\/uploads\/Mainova-Frankfurt-Marathon_uncategorized_Carsten_Eich_-10255-360x202.jpg","_links":{"self":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/138833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/comments?post=138833"}],"version-history":[{"count":2,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/138833\/revisions"}],"predecessor-version":[{"id":139007,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/posts\/138833\/revisions\/139007"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/media\/137681"}],"wp:attachment":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/media?parent=138833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/categories?post=138833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/tags?post=138833"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=138833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}