hours after the race and may linger for up to a week after the marathon. For the first 24 hours after the race, apply ice (wrapped in a cloth) frequently to any painful parts of your legs, keeping it on for about 12 minutes at a time. Elevate your feet
that the extra strength developed during marathon training means they smash their 10K, 5K and even mile PBs in the following months. 2. Join the club If your marathon training was a solitary affair, join a running club or group. The change in your routine should
about the dayYour most memorable momentWhat your goal was, and how your finishing time comparedAnd of course, how you celebrated!And we haven't forgotten about the army of Virgin London Marathon supporters (especially the forum stalwarts at Mile 17) - we
mileage and work in two speed sessions a week. This applies whether your goal is the 10K or the half-marathon; the only difference should be the type of speedwork you do. Here's an example of what you should be doing for the road:Day 1 5 miles briskDay 2
that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds
ASICS Target 26.2 coach Sam Murphy explains the hows and whys of the marathon, from tapering training to hitting (or avoiding) 'the wall' - and optimum recovery after the race.For your first (or umpteenth) marathon attempt, Sam's clear advice
Congratulate a loved one after months of dedicated marathon training - or just treat yourself after making it across the 26.2-mile finish line. We've compiled the best selection of gifts to help commemorate the day, boost recovery and pamper tired
. The party doesn't stop when you reach the finish line - visit runnersworld.co.uk for expert recovery tips plus readers' VLM stories and photos. We'd love to hear about your race - tell your 2012 Virgin London Marathon story at www.runnersworld.co.uk/vlmstories.
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