8 Ways To Recover From A Marathon

Marathon runners acknowledge the significance of a well-structured training schedule, characterized by gradually increasing their running distance and incorporating important periods of rest, which ultimately leads them to their objective of completing 26.2 miles.

Not all runners are aware of the correct method to recuperate from this physically and mentally demanding event. Although there are numerous marathon training plans available online, in books, or through a personal coach, it is difficult to find an equally comprehensive guide on what actions to take in the days and weeks following the significant occasion.

If you’ve developed a passion for running after training for your debut marathon and want to participate in another one, or if you’re an experienced runner who wants to continue running for many years, it is essential to be aware of certain post-race measures to recover appropriately and prevent injuries.

Elizabeth Gardner, MD, a Yale Medicine orthopedic sports surgeon, states that there is a trauma that occurs to the body when running for a long distance, even in the most well-trained runners.

According to her, there is a high likelihood of various muscle breakdown byproducts appearing in the bloodstream, which will remain elevated for at least a week and may continue to be higher than usual for up to four weeks following an event like a marathon. This serves as a justification for proceeding with caution and making an effort to rid the body of all the chemical impacts endured during the extended race. This encompasses substances such as lactic acid, creatine kinase, and other elements that experience an increase after completing a marathon.

According to Dr. Gardner, to put it simply, your body is not in balance after completing a marathon.

She states that the body has been compromised and requires time to recover from the trauma. The flushing out of these enzymes affects the normal functioning of muscles, resulting in a slower recovery from workouts. Consequently, this increases the chances of getting injured.

According to Dr. Gardner, it is essential to start recovering and restoring almost everything right after the race.

According to her, the first step is ensuring proper hydration, but simply drinking a gallon of water at the end is not the solution. It is an ongoing process that should be continued for several days. Additionally, it is important to consume a balanced combination of carbohydrates and protein to effectively repair the muscles.

According to Leigh Hanke, MD, MS, a specialist in physical medicine and rehabilitation (physiatry) at Yale Medicine, it is important to remember that this doesn’t only apply to the post-race celebration meal but should be considered throughout the next few weeks, if not indefinitely.

She advises replenishing nutrients and hydrating appropriately after any significant sporting activity. It is important to be mindful of the type of fuel one consumes. If one gains a little extra weight after a race, there is no need to worry. Instead, focus on maintaining a well-balanced diet that incorporates a variety of foods with different colors, such as fruits, vegetables, and carbohydrates.

While some marathon runners may experience extreme fatigue in their bodies and lack interest in wearing their sneakers again soon, others are habitual individuals who eagerly anticipate returning to running.

Many experts recommend a break of five to seven days from running after completing 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.” 

Dr. Gardner suggests that swimming is a viable choice. She explains that there is minimal impact as you are buoyant in the water, but your muscles still engage, facilitating blood circulation. Another beneficial option is biking.

While it’s crucial to give your body time to heal, you should avoid spending consecutive days idly lounging on the couch.

According to Dr. Hanke, simply doing nothing after completing a marathon is not the correct approach. It is advisable to take some time to rest, but it is also beneficial to engage in low-impact cross-training activities. These may include using an elliptical machine, cycling, swimming, stretching, or practicing yoga. The aim is to choose activities that do not put pressure on your joints. Running places a significant amount of stress on the body as it involves bearing the entire body weight on the legs.

According to Dr. Gardner, when you resume running after a break of five to seven days, it is advisable to begin with three easy and short runs. If these initially go well, you can gradually increase the intensity for the following three runs.

The purpose of this is to get your joints moving. Afterward in the week, you can evaluate and assess your feelings. There is no set plan or formula. If the marathon had a significant impact on your body, it is important to be mindful of that and not rush into excessive activity, according to her.

5. Eat and drink for recovery

Eating a combination of specific foods can aid in preventing muscle soreness after running, particularly when consuming complex carbohydrates and proteins that assist in repairing and rebuilding muscles.

When your muscles are most receptive to rebuilding glycogen stores, the American Council on Exercise (ACE) suggests aiming for a ratio of 3:1 complex (non-sugary) carbs to protein and snacking within a half-hour of exercise.

To ensure you make the best choices for recovery and avoid impulsively grabbing the first thing you see, it is recommended to prepare a post-run snack before you start your training. Good post-run snack options include:

• A plain bagel with peanut butter or almond butter
• A quarter cup of nonfat yogurt topped with a half-cup each of whole-grain cereal and fresh berries
• Ready-made protein bars that have a 3:1 ratio of carbs to protein
• Six whole-grain crackers, a couple of slices of cheese, and an apple

ACE also emphasizes the significance of consuming ample amounts of water in order to aid the regulation of blood pressure and temperature in the body, as well as the transportation of vital nutrients throughout.

If you ran for less than 90 minutes, it is best to consume plain water to rehydrate yourself. However, after a lengthy run of 90 minutes or more, your muscles will benefit from a sports drink that replenishes glycogen. If you are looking for a great option, electrolyte drink tablets are one of our favorite running gifts for women.

6. Take an ice bath

If submerging yourself in an icy tub is unappealing, you can still enjoy the benefits of reducing inflammation and soreness throughout your body by taking an ice bath after a long run. Simply keep your clothes on and bring a hot beverage in an unbreakable cup to sip on while you soak.

If you are unable to handle an ice bath, you can still use ice packs on areas that are more likely to become sore, like your quads and knees. You can even put on a wool hat! Additionally, you can slip into a pair of recovery sandals, which are a well-received gift for male runners and can help alleviate stress on your feet and joints.

7. Clock plenty of sleep

According to the National Sleep Foundation, after a long and challenging run or race, it is essential to have a good night’s sleep. Your body requires ample time to recover and heal. In fact, it is advised to consistently aim for a minimum of eight hours of sleep per night for maintaining good overall health.

You should make it a habit to go to bed and wake up at times that will allow you to get eight hours of sleep, regardless of whether or not you have exercised on previous nights.

According to a study published in the journal Sleep by Stanford University, running athletes should aim for over eight hours of sleep every night. The study found that athletes who increased their sleep duration to more than seven to nine hours per night showed improvements in their sprint running times and performance on reaction tests.

8. Get a massage or try foam rolling

According to the American Massage Therapy Association (AMTA), massage is not just a pleasant indulgence after exercise, but also a valuable method to alleviate muscle tension and soreness, prevent injuries, enhance range of motion, and provide other benefits.

When you make a reservation for a massage, seek out a massage therapist who possesses certification from the AMTA or Associated Bodywork Massage Professionals. While some therapists have expertise in serving athletes, any therapist who is qualified will be capable of providing assistance.

If you would like to figure out the issues on your own, you can use a foam roller or another type of massage tool. There are several affordable massage guns to select from. To begin with, if you are not familiar with foam rolling, try the following recommendations.

• Get the right position: Position the roller under soft tissue and avoid rolling directly over bone or joints.
• Start at the center: Work from the center of the body out toward your extremities.
• Be thorough: Roll over each area a few times until you feel it relax. Expect some discomfort at first.
• Don’t overdo it: Keep sessions short and have a rest day between sessions when you start.

It is important to postpone foam rolling for at least one or two days after a marathon due to the risk of acute muscle damage that may occur immediately following the race.