Running a marathon can be a daunting feat. From the nerves building up to the big day, to the physical aspect of what your body has been through during training and goes through on marathon day. What awaits is the glory of the finish line, an experience and feeling that can't be described. You cross that line on such a incredible high & rollercoaster of emotions, collect your medal. Then, the realisation that your body hurts sets in. Your muscles have been damaged due to the shear amount of exercise you have just undertaken.
Recovery
So you've crossed the finish line, your initial reaction maybe to stop and rest, but sitting down right away may cause more damage. It is best to keep moving for around 15-20 minutes, allow your muscles to slowly cool down. Avoiding static stretching at this point is also recommended, this could make the damage to your muscles worse.
Recovery the day of finishing a marathon.
Get out of your sweaty, damp running kit and get into clean layers as soon as you can. Remove your trainers, try putting on flip flops, you then stand a better chance of keeping those toe nails.
Carbs are your friend!!. You need to replace what has been used over the past 26.2 miles, ideally 1-2 hours after finishing. Try to eat a balanced meal of carbs, vegetables and protein and stay hydrated. Ensure you drink plenty of water and avoid excessive alcohol. You may have the urge to go out and have a few celebratory drinks. One celebratory wine or beer is fine, but avoid turning things into a big celebration. Excessive alcohol can dehydrate your body further, slowing down recovery.
Having a nap in the afternoon for up to 90 minutes could really benefit you. However this does all depend on the time you finish the marathon and travel home. But if you can, this really helps speed up your recovery. Sleep is key when it comes to muscle repair, have a nap - your body will thank you.
If you are in a little bit of pain you can take painkillers, like paracetamol. But avoid anti-inflammatories as these can damage your liver.
Recovery the next day
I swear by compression socks for next day recovery. These should be worn the following day, studies have shown that they help boost recovery.
The amount of stress you've put your body under means your immune system is compromised, making you more susceptible to a post-race cold. So try and avoid anyone who has a cold or flu.
Active recovery
So its been two days since you crossed that finish line, DOMs are still possibly present or you may be even more aware of them. Active recovery is better than sitting on the sofa. Take a gentle walk, take it easy but move. A study in the International Journal of Sports Medicine revealed that swimming could help exercise performance the following day when compared to passive recovery.
Book A Sports Massage
It maybe tempting to book straight in for a massage & many finish line areas offer you the opportunity for you to have a massage. However, this could damage your muscles more, just like static stretching. You should allow your muscles to recover for 3-4 days before booking in with your favourite massage therapist.
Ice baths are great for recovery, but immediately after a run. Therefore if you're going to have an ice bath, make sure it's almost immediately after the race. In days following opting for a warmer bath is more beneficial. Hot baths promote blood flow to the muscles by dilating blood vessels. You don't want this immediately after exercise (Ice is for immediately after). However, the days following, when any acute pain has receded, a hot bath is best to help increase circulation, which aids healing.
Lets get running again
4-5 days later it's time to test your legs. Try a 20-30 minutes run, observing how your body feels and checking if you have any aches or pains. Speedwork, hills, or any performance goal should be avoided.
There is no simple answer to when you can run again. The reality is, it depends on how you run and how you feel. 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. You shouldn't jump straight back into your running routine, as this may increase your risk of injury. This doesn't mean you should be static and sitting still, put your energy into other exercise. Look at low impact exercises such as cycling, swimming, walking or the cross trainer. If you experience any soreness, minor aches or fatigue, take a few days off and rest. Just remember to listen to your body.
Key points to remember : -
- Keep moving
- Eat Carbs
- Hydrate
- Compression socks
- Listen to your body - Rest
- Book a sports massage