![]() ![]() ![]() ![]() 9th May 2019 - Fixed issue with distance not reseting to zero when Clear Map button clicked.20th May 2019 - Fixed bug in IE browser.29th May 2019 - Implemented Leaflet Maps.2nd June 2019 - Fixed bug with meters output not working.6th July 2020 - New option to Export a link to the route.21st February 2021 - Selected units of distance are stored and recalled when you next visit.20th April 2022 - Improved behavior when Small/Medium/Large are clicked.Add paddle boarding to the list of modes of transport.Option to add a title to a marker which then appears on mouse over and data export.Have other speeds like fiber optic cable (~.6 c) and Mach.Auto-reroute for optimum distance (traveling salesman problem).You can delete a point by clicking on the node Future Ideas and Improvements You can also adjust the height of the map to have it large, medium or small in size You can edit the position of any existing points by dragging the marker (when they are displayed) and dropping the marker in it's new position Zoom to fit will zoom and pan the map to get the best fit of all your points on as large a zoom as possibleĬlear Map is a reset button that will clear all points and allow you to start measuring a distance again Toggle markers will show or hide the markers if they get in the wayĬlear last will remove the last point from the map For example if you wish to find the city of Rome in Italy, type "Rome, Italy" and then click Search. The Search For Location text box allows you to quickly get to an area you wish without spending time zooming and panning to find it. The Autopan option will move the map as you click the points. Use the miles / km / nautical miles / yards switch to measure distances in km or in miles or nautical miles. You can click more than two points in order to build up a continuous route. If you experience any soreness, minor aches or fatigue, take a few days off and rest.Simply click once on one point, then click again on the second point. Swim, cycle, use the elliptical or do other low-impact activities every other day for the same amount of time you would otherwise spend running. 'Jumping straight back into your running routine will only increase your risk of injury.' Burn off your excess energy with one or two weeks of light cross-training. 'While you may feel ready to go, your muscles, tendons and soft tissue are not,' says online running coach Christopher Dean. Do I really need to take a recovery break? But the reality is that there is no exact formula to follow for recovery after a marathon, so the best guide is really tuning in and listening to your body. Some experts recommend one day of rest for every mile raced, or 26 days of rest, and some even recommend one day of rest for each kilometre raced, or 42 days of rest! Remember, running a race at a sub-maximal effort is different from racing it. Unfortunately, there's not one specific answer here, and it really depends on how you ran and how you feel. When can you run again after the marathon? You’re well on the way but you’re not there yet. Try a ‘test’ run of 20-30 minutes, observing any enduring aches or pains.Īvoid speedwork/hills, or any performance goal. However, in the days that follow, when any acute pain has receded, a hot bath is best to help increase circulation, which aids healing.' ![]() Olympian Jo Pavey explains: 'Hot baths promote blood flow to the muscles by dilating blood vessels – this is not what you want immediately after exercise. In the days after, opt for a warmer bath. If you're going to have an ice bath, make sure it's almost immediately after the race. Book one in for 3-4 days later.Īvoid ice baths. Whilst it's tempting to say yes to the sports massage that might be laid on for you in the post-marathon celebrations, just like static stretching, this could make things worse. A study in the International Journal of Sports Medicine revealed that a swimming-based recovery session enhanced exercise performance the following day when compared to passive recovery, so a few easy lengths in the pool could see you mastering those DOMS. Active recovery is better than sitting on the sofa. ![]()
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