https://tri-chicago.com/home daily 1.0 2022-03-14 https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1487593551130-70SLWBRJNSSXE57CJ9YZ/TRI_Team.jpg Home https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1574810039092-E3WCFSAQBT3DSAH9DC81/unidentified-marathon-racers-running_blue.jpg Home https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1484149890762-1ULA8J3WTVTU9W9KGK56/tri_welcome_page.png Home https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1583760698955-ZD3L5H54SWEQQ0XYSNCH/TRI+Race+Calendar-02.png Home https://tri-chicago.com/blog daily 0.75 2023-01-08 https://tri-chicago.com/blog/2020/3/17/coronavirus-covid-19-update monthly 0.5 2020-03-17 https://tri-chicago.com/blog/2020/2/14/nba-all-star-game-weekend-in-chicago monthly 0.5 2020-02-14 https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1581715501276-CN4NCYJQ41RJ9G5MO8MZ/IMG_2789.jpg Blog - NBA All Star Game Weekend in Chicago - The Running Insitute Crew The Running Institute crew celebrating NBA All Star Game 2020 https://tri-chicago.com/blog/2020/2/12/the-risks-of-steroid-injections-and-the-use-of-epat-amniotic-injections-and-mls-class-iv-laser-as-alternative-treatment monthly 0.5 2020-02-12 https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1581545250452-EBM90UT4ZZSZ3QZZXQ0H/cortizone.jpg Blog - The Risks of Steroid Injections and the use of EPAT, Amniotic injections, and MLS Class IV Laser as Alternative Treatment s https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1581547668532-3H41RVAUA548IHKD84R0/EPAT-focused-radial-wave2.jpg Blog - The Risks of Steroid Injections and the use of EPAT, Amniotic injections, and MLS Class IV Laser as Alternative Treatment EPAT® (Extracorporeal Pulse Activation Treatment https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1533685295352-84TF81C64GE18B745U6U/MLS_Laser_Application_LowerLeg1.jpg Blog - The Risks of Steroid Injections and the use of EPAT, Amniotic injections, and MLS Class IV Laser as Alternative Treatment MLS® Class IV Laser Therapy https://tri-chicago.com/blog/2020/1/27/kobe-bryant-a-remarkable-legacy monthly 0.5 2020-01-28 https://tri-chicago.com/blog/2019/10/16/a-sports-podiatrists-guide-to-post-marathon-recovery monthly 0.5 2019-10-16 https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1571249624612-RTYMYXJ0K7UIV38Z1L5H/marathon-runners-in-motion-running.jpg Blog - A Sports Podiatrist’s Guide to Post-Marathon Recovery https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1571247931384-VOAWK5FA7QCRJJA6PL1N/image-asset.jpeg Blog - A Sports Podiatrist’s Guide to Post-Marathon Recovery - Week 1: Rest, proper nutrition, and active recovery For the next 2 days, focus on getting sleep and rest as much as you can. Along with sleep is proper nutrition, two important things in your post-marathon recovery process. Replace depleted muscle carbohydrates called glycogen by eating foods high in carbs: bread, cereal, pasta, whole fruits, energy bars, and starchy vegetables like potatoes and corn. Protein-packed foods are also needed for muscle repair. Go for fish, meat and eggs, beans, soy products, protein shakes. Milk and yogurt, nuts and seeds, leafy greens, fruit juices, and sports drinks are also great for replacing lost electrolytes as well. Give yourself a well-deserved rest after the race. Doing light, low-impact cross-training activities like walking, swimming, yoga, cycling will minimize muscle soreness while putting the body in active recovery. Have light massages to loosen up your muscles. If you feel any persistent foot or ankle pain aside from muscle soreness, you need to see a podiatrist to rule out stress fracture, the most common foot injury for new runners, and any other sports injury you may have sustained during the race. https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1571247990007-P2Y0P94DO6G0P5B2E17Y/young-athlete-with-smartphone-running-in-park.jpg Blog - A Sports Podiatrist’s Guide to Post-Marathon Recovery - Week 2: Short, casual runs Maintain that healthy post-marathon diet. If you feel well, you can do easy runs on short distances. Alternate run days with a rest day in between. Listen to your body. Do not run through the pain or you’ll risk injuring yourself and setting back your recovery much longer. It’s also a good time to schedule deep tissue massages after short runs when your muscles are relaxed but not fatigued. https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1571249138637-6CC1DVNVIOH5TDMKERFZ/image-asset.jpeg Blog - A Sports Podiatrist’s Guide to Post-Marathon Recovery - Week 3: Longer runs By now recovery is almost complete. Keep a steady intake of nutritious carbohydrate-protein diet. Ease into longer runs of 45 minutes to an hour. Increase your mileage and speed as you feel comfortable. https://images.squarespace-cdn.com/content/v1/587652f129687f9d498d228e/1571248683677-Y365OV5RX9W32MTQOIKL/image-asset.jpeg Blog - A Sports Podiatrist’s Guide to Post-Marathon Recovery - Week 4: Return to regular training Once you have slowly resumed your regular running routine, you can add some cross-training as well. To allow for full recovery, it is recommended not to take on any race for at least 6 weeks after your marathon. Throughout the process, I want to emphasize the importance of listening to your body and not going against its natural tendency to heal and recover. When you try to run immediately after the race to see if you can “push the limits” so to speak, you are only endangering your health and prolonging your own recovery much longer. Treat your recovery period just as important as your training when running a marathon. 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