How to Recover From a Marathon
If you thought your hard work ended at the finish line, guess again! Your post-marathon recovery plan is just as important as your pre-marathon training. As a soft-tissue specialist, I see a lot of clients who ignore their recovery and end up paying for it. Everyone’s body is different, but whether you’ve been running for years or this is your first marathon, here are 5 tips on how to recover from a marathon:
Rest is Best
You may think lacing up your running shoes shortly after a race is a good idea, but actually, your body needs time to heal and recover. Right after a race, your muscles are inflamed due to increased use and blood flow. This inflammation can last for a few days after a brutal race like a marathon, so it’s best to take 3 to 4 days off from running. I’m not suggesting you become a couch potato, light movement is totally acceptable, but don’t jump back into your old workout routines too quickly. Sleep is also essential to recovery, so make sure you’re getting in at least 8 hours! Need tips on how to get quality sleep?
Check out Top 5 Tips for Better Sleep
Stretch or Foam roll
Give your body a few hours to recover after you cross the finish line before you start stretching or using your foam roller. And when you do stretch, make sure you take it easy! Your stretches should be light and gentle on your muscles so you don’t pull anything or inflict further damage.
Elevate Your Feet
Go head and put your feet up, you deserve it! Laying in the “legs up a wall” yoga pose for 5 to 10 minutes post-race can do wonders for your circulatory system. Not only will it reduce swelling, but it will also help to calm the nervous system and put your body into rest and digest, which is the state that’s best for recovery.
Eat anti-inflammatory Foods
Even though you may be craving a cheeseburger and fries, try to resist the urge to eat junk food. Eating whole, anti-inflammatory foods can help the body heal faster. Try to eat meals with leafy greens, veggies, and omega-3 rich foods like salmon or nuts. Ginger, turmeric, tomatoes, and berries also have anti-inflammatory properties.
Ice baths + Cryotherapy
Ice baths are all the rage lately. A post-run ice bath is an effective way to reduce inflammation and soreness after a big race. The cold water constricts your blood vessels, flushes out waste, and reduces swelling. For the best result, aim for 50-59 degrees fahrenheit for about 10-20 minutes. If you have access to Cryotherapy, whether it be at a gym or a spa, go for it! It’s a little easier to withstand than soaking in an ice bath. With whole-body Cryotherapy, the body is exposed to extremely low temperatures for only 3 minutes. Cryotherapy will help improve your future running performance and the experience will make you feel great afterwards. The additional rush of ‘feel good’ endorphins helps combat the effects of fatigue leaving you feeling refreshed and exhilarated.
Massage
As a soft-tissue therapist, I would recommend waiting at least 48 hours or so before scheduling any deep-tissue work. It may sound appealing, but if you get deep tissue bodywork done too close to your race, your muscles may end up being even more sore. If you do decide to get body work, try to see an Active Release Technique Provider (like me :)) . ART will have you feeling like your pre-marathon self in no time!
After your body has had time to recover, it's perfectly okay to get back into your exercise routine, just start slowly. Running a marathon takes time to train for, but it also takes time to recover! Your massage therapist can be a great tool and support person to help you get back to your pre-marathon state. Just finish a big run and need some help to recover? Click here to contact me and schedule an appointment.
