Reaching the finish line takes planning, discipline, and a whole lot of sacrifice. For most runners, the race has been on their minds for months. But what about a plan for after you cross the finish line? Besides a splurge meal and a cold adult beverage, most people don’t give much thought to what they should (and shouldn’t) do in the hours, days, and weeks after a big race.
Everyone is different, but here are several post-marathon recovery strategies you can do that will aid in speeding the rate of recovery so you don’t have to avoid the stairs all week (or month!).
Keep Walking
Cross the finish line, get your medal, take a picture, and keep walking. You may want to drop to your knees and thank the Lord that you finished, but that’s not the smartest thing to do. Think about it – you just ran 26.2 miles – it’s going to take your body some time to transition back to normal.
The Next Day…Keep Moving
The biggest mistake you can do
the next day is nothing. Keep moving. It will help you recover and
stop your body from getting stiff. We’re not saying go for a run. Perhaps
a light swim, yoga, stretching or bike ride. This will all help keep the blood
moving from your heart to your legs so they keep moving. After five days of
light activity, aim for five days of rest.
Chill Out
If possible, soak in a cold water or ice bath for five to 10 minutes for the first several days. This will help with muscle soreness and help decrease inflammation in your legs.
Stretch, Roll, and Massage
While this is all important – don’t do any of it right away. Wait at least two to six hours after the race to stretch or foam roll, and wait at least 24 hours for a massage. This will give your muscles time to replenish the energy and fluids lost during the race.
The Right Fuel
Immediately after the race – we suggest within 30 minutes – grab some protein and carbs. The ideal ratio is a 4:1 carbs to protein. Your muscles are like sponges within the first 30 minutes after you finish, so it is essential you take in this recovery fuel in that timeframe. This meal will help keep the post-race soreness and fatigue away. The longer you wait, the longer it takes for your muscles to repair themselves.
Compress
While some runners wear compression socks during the race itself, others swear by them for post-race recovery. These socks improve blood circulation, decrease inflammation and speed the rate of healing.
After the marathon, it’s common to be thankful that you made it through it (and maybe swear you’ll never do it again). After a couple of weeks, you’re likely to feel the urge to start running again. Your mind will most likely feel ready to get back to training way before your body. It’s important to listen to your body and make sure it’s ready to get back to track. Regardless, be sure you take your time to get back into training post-marathon. If you need help coming up with a post-marathon plan, contact me today. I will help you come up with the best post-marathon plan for you.
Train Right, Tri Right,
