{"id":6913,"date":"2025-11-08T15:12:43","date_gmt":"2025-11-08T11:12:43","guid":{"rendered":"https:\/\/www.restart.ae\/?page_id=6913"},"modified":"2025-11-08T16:00:06","modified_gmt":"2025-11-08T12:00:06","slug":"post-marathon-recovery-abu-dhabi-uae","status":"publish","type":"page","link":"https:\/\/www.restart.ae\/ar\/post-marathon-recovery-abu-dhabi-uae\/","title":{"rendered":"Beyond the Finish Line: Post-Marathon Recovery Strategies"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6913\" class=\"elementor elementor-6913\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dababce e-flex e-con-boxed e-con e-parent\" data-id=\"dababce\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3060cb13 e-flex e-con-boxed e-con e-parent\" data-id=\"3060cb13\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5fa763e5 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"5fa763e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Beyond the Finish Line: Post-Marathon Recovery Strategies <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a68000a animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"5a68000a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Written  By: Shaleen Wanjala\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ee0a431 e-flex e-con-boxed e-con e-parent\" data-id=\"ee0a431\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a9bd978 e-con-full e-flex e-con e-child\" data-id=\"a9bd978\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2305010 elementor-widget elementor-widget-text-editor\" data-id=\"2305010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A marathon covers 42.195 km. Elite runners can finish near 2 hours, while many recreational runners complete it in 4\u20136 hours. Whatever your time, crossing the line in Abu Dhabi or Dubai leaves the body depleted. This guide explains what happens physiologically and how to recover\u2014step by step\u2014for the UAE\u2019s climate.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f24f8f elementor-widget elementor-widget-text-editor\" data-id=\"2f24f8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>What Happens to Your Body During a Marathon?<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fa8ad6 elementor-widget elementor-widget-text-editor\" data-id=\"6fa8ad6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Muscle, joint &amp; connective-tissue stress:<\/strong> Eccentric loading causes micro-trauma \u2192 DOMS typically peaks 24\u201372 hours and can reduce power, increase stiffness, and slow neuromuscular responses.<\/p><p><strong>Glycogen depletion:<\/strong> Around 32\u201335 km, muscle glycogen drops\u2014performance fades.<\/p><p><strong>Dehydration &amp; electrolyte loss:<\/strong> Sweat rates can exceed 1\u20132 L\/h in UAE races. Losses of sodium, potassium, magnesium raise cramp and nausea risk if not replaced.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2254900 elementor-widget elementor-widget-text-editor\" data-id=\"2254900\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>The Three Phases of Post-Marathon Recovery<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2c9208 elementor-widget elementor-widget-text-editor\" data-id=\"e2c9208\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>1) Acute Phase \u2014 0\u201372 hours post-race<\/strong><\/p><p><strong>Goal:<\/strong> Control symptoms, rehydrate\/refuel, protect tissues.<\/p><p><strong>Do: <\/strong><strong>Hydration + electrolytes:<\/strong> Replace fluids with sodium (sports drink or electrolyte tabs). Target ~1.2\u20131.5 L per kg of body mass lost within 4\u20136 h.<\/p><p><strong>Carbohydrate + protein<\/strong>: Begin glycogen resynthesis (e.g., 1.0\u20131.2 g\/kg\/h carbs for the first few hours, then regular meals) plus ~20\u201330 g protein per feeding.<\/p><p><strong>Compression therapy:<\/strong> Helps limit swelling and can reduce perceived soreness<\/p><p><strong>Targeted cryotherapy:<\/strong> Short, supervised whole-body cryotherapy (WBC) sessions may reduce soreness; schedule after you\u2019ve eaten and rehydrated.<\/p><p><strong>Avoid (for now):<\/strong><\/p><p>Deep tissue sports massage, intense stretching, or hot sauna in the first 24\u201348 h if you\u2019re very sore or swollen; let acute inflammation settle first.<\/p><p><strong>2) Sub-Acute Phase \u2014 Day 3 to Day 10<\/strong><\/p><p><strong>Goal:<\/strong> Support tissue repair, restore mobility and circulation.<\/p><p><strong>Add\/continue:<\/strong><\/p><p><strong>Compression therapy:<\/strong> Continue 1\u20132\u00d7\/day to aid clearing metabolites and reduce residual edema.<\/p><p><strong>Assisted stretching (from Day 3):<\/strong> Gentle, therapist-guided mobility to restore range of motion without provoking pain.<\/p><p><strong>Float therapy (from Day 3, optional):<\/strong> Sensory-reduced rest can calm the nervous system and improve sleep quality.<\/p><p><strong>Sports massage (from Day 4\u20135):<\/strong> Moderate-pressure work to reduce DOMS, improve tissue pliability, and normalize tone.<\/p><p><strong>Infrared sauna (from Day 5):<\/strong> Comfortable 20\u201330 min sessions can enhance peripheral circulation and relaxation.<\/p><p><strong>Active recovery:<\/strong> Easy cycling, walking, or pool work (15\u201330 min) to increase blood flow without impact.<\/p><p><strong>3) Chronic Phase \u2014 Day 10 to Week 3<\/strong><\/p><p><strong>Goal:<\/strong> Remodeling, strength restoration, return to normal training.<\/p><p><strong>Strength &amp; stability:<\/strong> Re-introduce lower-body strength (hinge, squat, calf work) and balance drills.<\/p><p><strong>Ongoing bodywork:<\/strong> 1\u00d7\/week sports massage + mobility to maintain gains.<\/p><p><strong>Optional modalities<\/strong>: Rotate compression, cryotherapy, and infrared sauna based on soreness, sleep, and training intensity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33da110 elementor-widget elementor-widget-text-editor\" data-id=\"33da110\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Quick UAE Checklist<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e8390b elementor-widget elementor-widget-text-editor\" data-id=\"5e8390b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Climate:<\/strong> Prioritize electrolytes (sodium) after hot, humid races in Abu Dhabi\/Dubai.<\/p><p><strong>Footcare:<\/strong> Treat blisters early; dry shoes\/insoles quickly in warm environments.<\/p><p><strong>Sleep:<\/strong> 7\u20139 h\/night\u2014non-negotiable for adaptation.<\/p><p><strong>Red flags:<\/strong> Severe or focal pain or marked asymmetry.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cdce15 elementor-widget elementor-widget-text-editor\" data-id=\"5cdce15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>FAQs <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90f492b elementor-widget elementor-widget-text-editor\" data-id=\"90f492b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>When will DOMS peak after my marathon?<\/strong><\/p><p>Typically, 24\u201372 hours; it should diminish by Day 4\u20135 with sleep, nutrition, hydration, and light movement.<\/p><p><strong>Is cryotherapy better than an ice bath?<\/strong><\/p><p>Both can reduce soreness. WBC is brief and dry (\u2212100 to \u2212140 \u00b0C for ~2\u20133 min), while ice baths are longer and wet (10\u201315 \u00b0C). Choose what you tolerate and schedule it after hard efforts, not before speed work.<\/p><p><strong>When is it safe to start running again?<\/strong><\/p><p>Many runners do easy, short runs 5\u20137 days post-race. Let DOMS subside, confirm normal gait, and progress gradually.<\/p><p><strong>Massage or stretching first?<\/strong><\/p><p>If you\u2019re very sore, start with gentle mobility, then add moderate-pressure massage from Day 4\u20135.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1629745 elementor-widget elementor-widget-text-editor\" data-id=\"1629745\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>References<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50ade7a elementor-widget elementor-widget-text-editor\" data-id=\"50ade7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Compression Therapy \u2013 Abu Dhabi: <a href=\"https:\/\/www.restart.ae\/ar\/services\/compression-therapy-abu-dhabi\/\">https:\/\/www.restart.ae\/services\/compression-therapy-abu-dhabi<\/a><\/p><p>Cryotherapy \u2013 Abu Dhabi: <a href=\"https:\/\/www.restart.ae\/ar\/services\/cryotherapy-abu-dhabi\/\">https:\/\/www.restart.ae\/services\/cryotherapy-abu-dhabi<\/a><\/p><p>Sports Massage \u2013 Abu Dhabi: <a href=\"https:\/\/www.restart.ae\/ar\/services\/sports-massage-abu-dhabi\/\">https:\/\/www.restart.ae\/services\/sports-massage-abu-dhabi<\/a><\/p><p>Assisted Stretching \u2013 Abu Dhabi: <a href=\"https:\/\/www.restart.ae\/ar\/services\/assisted-stretching-abu-dhabi\/\">https:\/\/www.restart.ae\/services\/assisted-stretching-abu-dhabi<\/a><\/p><p>Infrared Sauna \u2013 Abu Dhabi: <a href=\"https:\/\/www.restart.ae\/ar\/services\/infrared-sauna-abu-dhabi\/\">https:\/\/www.restart.ae\/services\/infrared-sauna-abu-dhabi<\/a><\/p><p>Eccentric muscle damage &amp; DOMS mechanisms: Proske U., Morgan D. L. (2001). The Journal of Physiology, 537(2), 333\u2013345. <a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1111\/j.1469-7793.2001.00333.x\">https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1111\/j.1469-7793.2001.00333.x<\/a><\/p><p>Glycogen resynthesis &amp; fueling: Bergstr\u00f6m J., Hultman E. (1967). Nature, 210, 309\u2013310. <a href=\"https:\/\/www.nature.com\/articles\/210309a0\">https:\/\/www.nature.com\/articles\/210309a0<\/a><\/p><p>Compression garments &amp; recovery (meta-analysis): Hill J., et al. (2014). British Journal of Sports Medicine, 48(18), 1340\u20131346. <a href=\"https:\/\/bjsm.bmj.com\/content\/48\/18\/1340\">https:\/\/bjsm.bmj.com\/content\/48\/18\/1340<\/a><\/p><p>Massage therapy in sport (review): Hemmings B. (2001). Physical Therapy in Sport, 2(4), 165\u2013170. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1466853X01902028\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1466853X01902028<\/a><\/p><p>Hydration &amp; electrolytes in endurance sport (overview): ACSM Hydration Guidance. <a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2021\/07\/22\/hydration-guidelines-for-exercise\">https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2021\/07\/22\/hydration-guidelines-for-exercise<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-42b0730d e-con-full e-flex e-con e-parent\" data-id=\"42b0730d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-f283356 e-con-full e-flex e-con e-child\" data-id=\"f283356\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f8db006 elementor-widget elementor-widget-heading\" data-id=\"6f8db006\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u062f\u0639\u0646\u0627 \u0646\u0639\u062a\u0646\u064a \u0628\u0643<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-138a86f1 elementor-widget elementor-widget-button\" data-id=\"138a86f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/api.whatsapp.com\/send?phone=971507181874&#038;text=Hi!%20I%20would%20like%20to%20book%20a%20recovery%20session.%20\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u0627\u062d\u062c\u0632 \u0645\u0648\u0639\u062f\u064b\u0627 \u27f6<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-793f4c9c e-con-full e-flex e-con e-child\" data-id=\"793f4c9c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<footer class=\"elementor-element elementor-element-1cf2e51f e-con-full e-flex e-con e-parent\" data-id=\"1cf2e51f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-28bfa51d e-con-full e-flex e-con e-child\" data-id=\"28bfa51d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-50056ec8 elementor-widget elementor-widget-heading\" data-id=\"50056ec8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u062a\u0646\u0627<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32fafe1e elementor-widget elementor-widget-text-editor\" data-id=\"32fafe1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Villa 134 Yaw As Simaynah Street<\/p><p>Al Muntazah &#8211; Zone 1 &#8211; Abu Dhabi<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3cae5691 e-con-full e-flex e-con e-child\" data-id=\"3cae5691\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b9affcb elementor-widget elementor-widget-heading\" data-id=\"1b9affcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dffe08e elementor-widget elementor-widget-text-editor\" data-id=\"7dffe08e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div 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Elite runners can finish near 2 hours, while many recreational runners complete it in 4\u20136 hours. Whatever your time, crossing the line in Abu Dhabi or Dubai leaves the body depleted. This guide explains what happens physiologically and how [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"enabled","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-6913","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Post-Marathon Recovery in Abu Dhabi | Phased Plan &amp; Tools<\/title>\n<meta name=\"description\" content=\"Ran a marathon in the UAE? 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