You’ve just finished your marathon. Now the trick is to recover quickly and start planning for your next running event.
Immediate Recovery
Rehydrate & Replenish
Immediately after the race, you should consume simple foods and fluids to replace the water and electrolytes you consumed in the race.
Most events provide a sponsors packs of goodies. These will immediately replenish salt, and add some quick carbohydrates, glycogens and nutrients. The secret is to have these simple sugars and electrolytes within 30 minutes of your event.
Your should also weigh yourself before and after the race. Drink one litre of water for each kilogram you have lost during the event. If you’ve been particularly sweaty, you may also need to replace electrolytes. The right dose here is best ascertained by your sports dietitian who have some nifty formulas based on your specific preparation for the event.
Active Relax
Sitting or lying down after hours of running can be a shock to the body. As much as you want to rest after the race, it's important to keep moving. That can mean short walks, a gentle cycle or pool walking. Just keep it low intensity.
A gentle post-event massage can help you to loosen some very tired muscles. There’s no need for this to be hard - and doubly punish your muscles.
Gentle relaxing stretching is good to do for 15 or 20 minutes to lengthen and relax your tight muscles. Do sustained stretches rather than bouncy types.
Ice Bath
If you’ve got access to an ice bath, go for it. The professionals do it for good reason - to control post-exercise soreness and bleeding. No ice bath, that fine just ice the areas you are sore and note them. They are the body parts that may need some attention from your massage therapist or physiotherapist in the next week or two.
Don’t Party Too Hard
The aim is to replenish your water loss in the first 24 hours. Drinking alcohol has the opposite. Drink in moderation post-event.
Day 2+
Eat Well
Grazing is good. Eat small amounts of nutrient-rich foods every two to three hours. Good meals could be high protein foods such as steak to rebuild your muscles. Vegetables are also recommended.
Get a Massage within a few days after the race.
Schedule a massage for a few days after the race. The fitter you are the quicker you can have a massage since your muscles will be less traumatised. A flushing-style massage is recommended. Ensure your massage therapist knows that you just ran a marathon. They’ll perform a different massage rationale based on that knowledge.
Return to low-impact exercise
Your body will tell you when you are feeling right to recommence low intensity exercises. Only start exercising when you are feeling ready. This can take from a few days to a month depending on your fitness. Cycling, cross-trainer, and exercises in the pool (swimming, underwater running) are ideal way to start before running again.
Sort out your Niggles and Injuries
Running a marathon is a great way to highlight what can go wrong with your body. Make note of where you hurt and tell your physiotherapist. They work with you to address the cause of your symptoms before they become a major reason for you to stop running with pain in the future.
Wait at least 5 days after the race before running again.
Start with low intensity on soft surfaces. As a guide start with about 25% of your pre-marathon training. Another good rule of thumb is: perform one week of reduced intensity training for every hour.
Finally
Feeling sore after a marathon is normal. Pain and swelling are the body’s ways of indicating that something is wrong. If it persists more than a few days see you physiotherapist or massage therapist.
More information about Running Injuries
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