Congratulations on finishing a marathon! Whether it was your first or twentieth, it is a significant accomplishment. Although the hard work and training are finished, there is still the important task of recovery. It is crucial to remember that every recovery is unique and several factors, including your health, the race’s intensity, and the weather conditions, can impact your marathon recovery.
1. Maintain physical activity.
It is crucial to begin your post-marathon recovery immediately. After completing the race, you should continue walking instead of immediately dropping to your knees and celebrating. Running 26.2 miles puts your body in marathon mode, so it needs to transition back to regular functioning. Thomas Watson, the founder of Marathon Handbook and an experienced long-distance runner, emphasizes the importance of staying active after finishing a marathon. He warns about the potential stiffness caused by lactic acid if you stop moving abruptly. Therefore, take around 15 minutes to walk after crossing the finish line, whether it’s to collect your medal, visit the food stall, or go to the physio tent. Avoid sitting down immediately, as it will make it harder to get back up. As part of your recovery, consider indulging in relaxing spa treatments.
If you feel stiff after running, it is recommended to indulge in some post-marathon pampering. Specialist spa treatments can help alleviate sore muscles. After running a marathon, it is important to enjoy a massage to aid in recovery. Various types of massages are available at different resorts or day spas. Consider the following massages to help with marathon recovery: – Champneys sports massage targets musculoskeletal issues and provides relief for muscle pain and tightness. – Elemis freestyle deep tissue massage applies essential oils to pressure points to release tension. – Champneys hot poultice massage utilizes heated coconut poultices and warm oils to relax muscles, nourish the skin, and relieve tension. Thomas Watson from Marathon Handbook agrees that receiving a pampering massage aids in recovery: “Instead of stretching yourself, have someone else do it for you. Getting a leg massage can also help relieve tired leg muscles. Some larger marathons provide post-race masseuses, so take advantage if available!” 3. Replenish your body with fuel and stay hydrated.
It is recommended by our boot camps to consume the right food and drink after a marathon in order to counteract the worst effects. It is not sufficient to just have one satisfying meal, as it can take up to three weeks to fully recover from a marathon. Coach Angie Spencer from the Marathon Training Academy explained the importance of eating and staying hydrated after a run. She emphasized that your body worked hard during the marathon and needs to be refueled immediately after the run. It is advised to take advantage of the post-race food and consume a combination of carbohydrates and protein. If you cannot eat solid food due to an unsettled stomach, make sure to have a recovery drink. Additionally, it is important to replenish fluids in the hours following the marathon. Symptoms of inadequate hydration include headaches, darker urine, infrequent urination, and nausea. 4. Sleep.
Many runners may struggle to fall asleep due to stiffness and pain, which can hinder their ability to get a good night’s sleep. Sleep is crucial for building and repairing muscles, so it is important for runners to prioritize quality sleep. To provide helpful tips for runners to improve their sleep, we have consulted with sleep experts. Additionally, Jennifer Hines from the Alaska Sleep Clinic explains how sleep impacts performance in athletes. REM sleep is particularly important as it provides energy to the brain and body. Insufficient sleep can hinder memory consolidation, repair, and hormone release.
5. Take a break from running
There are marathoners who may feel as if their bodies have endured a collision with a truck and have no desire to lace up their sneakers in the near future. However, there are also individuals who are habitual creatures and eagerly anticipate returning to the activity.
Taking a break from running for five to seven days after the race is advised by many experts.
“A highly trained marathon runner may not need to take such a measured approach—even though it never hurts to be extra cautious,” Dr. Hanke says. “But the average recreational runner should avoid high-impact and weight-bearing activities for about a week.”
According to Dr. Gardner, swimming is an option for low-impact exercise as there is no impact due to floating. However, muscles are still engaged which aids in blood circulation. Another beneficial activity is cycling.
6. Don’t just sit on the couch
Taking time for your body to recover is crucial, but it is not advisable to spend consecutive days idling on the couch.
According to Dr. Hanke, simply doing nothing after completing a marathon is not the solution either. It is advisable to take some rest but also engage in low-impact cross-training activities. These activities could include using an elliptical machine, cycling, swimming, stretching, or practicing yoga. The objective is to choose an activity that does not put strain on your joints, as running puts significant stress on the body due to the weight of the body being supported solely by the legs.
7. Reintroduce running gradually
According to Dr. Gardner, when you resume running after a break of five to seven days, it is advisable to initially have three runs that are very easy and short. If everything goes smoothly, the following three runs can be slightly more challenging.
To help your joints move, this is the purpose. At a later point in the week, you can evaluate and assess your feelings. There is no specific plan to follow. If the marathon has had a significant impact on your body, it’s important to be attentive to that and avoid rushing into excessive activity,” she advises.
8. Don’t take up something new
According to Samantha Smith, MD, a primary care and sports medicine specialist at Yale Medicine, it is not advisable to begin trying out an entirely novel workout routine in the weeks following a marathon.
She says that even if you believe you have reached your highest level of fitness, it does not mean you will have the same level of fitness when engaging in a different activity. She advises gradually working your way up to any new exercise, similar to how you progressed with the marathon plan.
9. Return to strength training carefully
Dr. Gardner advises to start with gentle workouts in the first week or two after your race. If these workouts go well, you can then think about incorporating weight lifting into your routine. However, it is important to keep the weights light and focus on stationary lifts.
According to her, the focus is on engaging the muscles without any impact or intense cardiovascular exercise.
10. Listen to your body
If you have the ability to endure the pain of running a full marathon, it is likely that you can also overcome a challenging workout. Nonetheless, it is crucial to pay attention to your body and make appropriate adjustments during the period following the marathon, according to medical professionals.
According to Dr. Gardner, if you engage in a workout after the race and it requires several additional days for your body to recuperate, it indicates that your body is not prepared and you should reduce the intensity. Dr. Gardner advises allowing yourself the freedom to rest.
Dr. Hanke concurs, stating that understanding what your body requires for recovery can be challenging due to the athlete’s mindset of “no pain, no gain.” She emphasizes the importance of evaluating and acknowledging any discomfort or injuries that were overlooked during training, as not everyone is inherently designed to endure a 26-mile run.
11. Accept post-race ‘blues’ and plan ahead
After months of intense training and structure all leading up to one big day, some marathoners experience a post-race letdown, whether they achieved a personal best (even if that meant simply finishing the race) or crossed the finish line with a time they found disappointing. It can be difficult to know where to channel your energy during this time.
According to Dr. Smith, a possible strategy is to incorporate your recovery into your marathon plan. The marathon itself does not necessarily have to mark the end. You have the option to consider future goals and make progress towards them gradually, all while prioritizing a healthy recovery.
Dr. Gardner emphasizes that the subsequent activity does not necessarily need to include running. She explains that running entails physical, emotional, and psychological dimensions, and it can be difficult to determine the next step once a marathon is completed. Dr. Gardner suggests considering enjoyable activities that can now be pursued since one no longer has the commitment of running five days a week and finding something else to anticipate.
