Marathon runners understand the significance of having a well-structured training schedule, which includes gradually increasing their mileage and incorporating essential rest periods, all aimed at enabling them to complete a 26.2-mile race.
However, many runners are unaware of the proper methods to recover from this highly demanding physically and mentally challenging event. Despite the availability of numerous marathon training plans spanning 12 to 16 weeks, which can be found online, in books, or provided by a personal coach, it is challenging to find an equally comprehensive guide outlining the post-event steps to take in the days and weeks following the marathon.
If you have developed an interest in running from training for your first marathon and intend to participate in another, or if you are an experienced runner who wants to continue running for many years, it is crucial to be aware of certain post-race measures to recover effectively and prevent injuries.
Elizabeth Gardner, MD, a Yale Medicine orthopedic sports surgeon, suggests that even highly trained runners experience bodily trauma when running long distances.
According to her, there are numerous muscle breakdown byproducts present in the bloodstream, which will undeniably be increased for at least a week and could potentially remain above normal levels for up to four weeks following an event such as a marathon. This is why it is important to proceed with caution and allow your body to eliminate all the chemical repercussions of the strenuous race. This includes getting rid of substances like lactic acid, creatine kinase, and other components that become elevated after completing a marathon.
Dr. Gardner explains that in simple terms, your body is imbalanced following a marathon.
She says that when your body is getting rid of these enzymes, your muscles are not functioning at their usual level due to the trauma, which means your recovery from workouts is slower. This slower recovery increases the likelihood of getting injured, indicating that the body needs time to overcome the compromised state.
We engaged in further conversation with Dr. Gardner and her colleagues, who provided us with advice on how to prevent injury in the days and weeks that come after running a marathon.
1. Refuel in the immediate aftermath
According to Dr. Gardner, it is essential to begin recovery and restoration immediately after the race for almost everything.
She emphasizes that hydration is not solved by drinking a gallon of water at the end, it is an ongoing process that should be maintained throughout the following days. Additionally, it is important to consume a balanced combination of carbohydrates and protein in order to effectively restore and heal your muscles.
According to Leigh Hanke, MD, MS, a specialist in physical medicine and rehabilitation (physiatry) at Yale Medicine, it is important to remember the following advice not only for the post-race celebration meal, but also during the upcoming weeks and even permanently.
She advises that after participating in a significant sports event, it is essential to refuel your body with nutrients and adequately hydrate. It is important to be mindful of the type of fuel you consume. She reassures not to worry if you gain a bit of weight post-race and instead focus on maintaining a well-balanced diet. This involves incorporating a variety of colorful foods such as fruits, vegetables, and carbohydrates.
2. Take a break from running
After completing a marathon, certain runners may experience extreme exhaustion and lack of desire to wear their running shoes in the near future. However, there are also runners who are accustomed to regular running and eagerly anticipate resuming their routine. Regardless, numerous experts recommend taking a break from running for approximately five to seven days following the race.
“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 a possible choice as there is no impact due to being in a floating position, but the muscles are still engaged, aiding blood circulation. Another beneficial activity is biking.
3. Wait on the massage
Dr. Gardner advises waiting a couple of days after the marathon before getting a sports massage to effectively ease tired muscles.
She says that you should aim for maximum benefit and avoid causing additional muscle damage.
After the marathon, certain events may provide beneficial services such as gentle massages or stretching exercises by physical therapists.
4. Don’t just sit on the couch
It is important to allow your body to recover, but spending consecutive days lounging on the couch is not advisable.
According to Dr. Hanke, simply doing nothing after a marathon is not the solution. It is advisable to take a break and engage in low-impact cross-training activities such as using an elliptical machine, cycling, swimming, stretching, or practicing yoga. The aim is to find an activity that does not put strain on your joints. Running puts significant stress on the body as your legs bear the entire weight.
5. Reintroduce running gradually
According to Dr. Gardner, when you resume running after taking a break of five to seven days, it is advisable to begin with the first three runs being very easy and short. If everything goes smoothly, the subsequent three runs can be slightly more intense.
She says that the purpose of this is to make your joints move. Afterward, you can evaluate and assess your feelings. There is no specific plan to follow. She advises not to push yourself or overexert if the marathon has had a significant impact on your body.
6. Listen to your body
According to doctors, if you can endure the pain of running 26.2 miles, you are likely to be able to handle a challenging workout. Nevertheless, it is crucial to heed your body’s signals and make adjustments during the period following a marathon.
According to Dr. Gardner, if you engage in a workout following the race and it requires you more time to recover than usual, it indicates that your body is not prepared and you should reduce the intensity. Dr. Gardner suggests allowing yourself the opportunity to rest by taking a break.
Dr. Hanke concurs, stating that the athlete’s mindset is frequently centered around the belief that one must endure pain in order to achieve progress, thereby making it challenging to discern the necessary recovery measures for one’s body. She emphasizes that since the majority of individuals are not naturally designed to run 26 miles, it becomes crucial to evaluate and pay heed to any discomfort or soreness that may have been disregarded during training.
7. Remember to sleep
According to doctors, make use of the opportunity to gain some extra sleep, as you no longer need to wake up early or stay up late for marathon training sessions.
According to Dr. Gardner, it is important to prioritize sleep as part of your recovery strategy. This is because deep sleep facilitates the release of growth hormones and promotes muscle growth and repair. Dr. Gardner emphasizes that sleep should be considered an essential component of your workout routine and recovery process, rather than a mere luxury.
8. Schedule recovery weeks into your training plan
According to Craggs, considering each week of training as a progressively more challenging stage over a period of ten or 16 weeks can be mentally and physically draining, even though it is crucial for improving fitness for the marathon.
It is important to incorporate a ‘down week’ into your training every three to four weeks. During this week, you should slightly decrease the overall volume and reduce the length of the long run. This will provide your body with the necessary rest it requires to adapt and make progress.
9. Invest in some recovery kit
The most commonly used recovery-focused running products are compression socks and tights, among others.
Craggs states that compression garments are gaining popularity as a recovery aid, with research indicating their potential to enhance blood flow and accelerate recovery following intense training.
After completing a long run, it is a great feeling to remove your trainers. However, it is crucial to continue providing support for your tired feet and legs by wearing cushioned footwear, and this is where recovery shoes can be incredibly helpful.
According to Craggs, every time your foot makes contact with the ground while running, you exert a force on your feet that is two to three times your bodyweight. He suggests that OOFOS footwear is an excellent choice for recovery because it lessens the impact while standing and walking.
10. Be flexible with your training schedule
According to Craggs, it is common for runners to become overly dedicated to their training plans, which can lead to a lack of flexibility. In reality, many of us experience unexpected challenges that greatly affect our recovery abilities. In such cases, it is necessary to acknowledge and adjust the plan accordingly.
If you find yourself in a highly stressful period either at work or at home, it may be necessary to lessen the burden of your training plan. Experiencing long-term stress is likely to greatly affect your capacity to recuperate, hence incorporating additional days of rest or having a less rigorous week could potentially lead to significant improvements.
11. Don’t neglect your mental downtime
According to Craggs, the mind is often completely neglected despite the fact that mental relaxation should be a significant component of any recovery plans, alongside physical relaxation.
When you are training, make sure to allocate some time for relaxation with your family and friends. It may be beneficial to spend time with individuals who are not involved in running at all. If you want to take an additional measure, incorporating regular meditation into your routine has been proven to greatly enhance your ability to recover and perform well during times of intense stress.
12. Little things can make a big difference
Craggs states that for most athletes, the crucial aspect of recovering effectively is not solely dependent on one factor; rather, those who consistently get the minor details correct are the most successful at recovery.
To establish a consistent schedule, make it a habit to stretch every day and perform a basic core exercise routine two to three times per week. Additionally, choose nutritious snacks to have between meals and be prepared with warm and dry clothing that can be changed into swiftly in case you are training in chilly and damp conditions.
