Marathon recovery plan: What should you do after a marathon?
Preparing for a marathon isn’t just about putting in the miles for the big race - you also need to be mindful of the recovery process that follows. In this guide to marathon recovery plans, we offer tips and guidance to help you ensure it is as speedy and painless as possible.
Once the euphoria of completing a marathon has subsided, you may be faced with a selection of different health issues that hamper your recovery. These could range from immediate irritants such as blisters to more serious concerns such as dehydration, heat exhaustion, nausea or knee pain.
What measures should a runner take immediately upon completing the race?
Each marathon runner’s recovery path is unique, and different factors need to be considered, such as your general health, the race intensity and the weather elements. Sometimes, the recovery process is referred to as the four Rs: Rehydrate, Refuel, Repair and Rest.
Rehydration is vital to avoid nausea, as dehydration is a cause of gastrointestinal distress. A dark yellow urine colour will provide a clear indication of dehydration, which can adversely affect running performance and hamper the recovery process afterwards. This can be experienced by runners that haven’t consumed enough electrolytes in their fluids to offset salt depletion in sweating during the race.
When fluid levels are too low, the heart must work even harder to cope with physical activity, and this can compromise your mental functions.
Runners are advised to replenish sodium levels with electrolyte tablets and running gels. For every kilo of weight lost, it is recommended you drink a litre of fluids. One tip is raw, unpasteurised coconut water, which is reliably rich in electrolytes.
It is important to consume the right food and eat normally to aid recovery. The quicker you can resume, the better, with moderate intakes of proteins and high-glycaemic (fast-digesting) carbs, as well as fruits and salad, and even low-fat chocolate milk drinks. Failure to restock muscle glycogen stores is proven to slow down recovery.
Some athletes may opt for a post-race massage, when the facilities are available, to help alleviate any musculoskeletal problems, muscle pain or tightness. Some oils act as relaxants and skin nourishers, helping to release tension.
It is recommended that after finishing the race, you keep moving for at least 15 minutes to avoid your legs seizing up with stiffness. Getting into dry clothing and a good sleep is vital too at the end of the day.
Should you run the day after a marathon?
The short answer is no. The first three days should be set aside for full physical and mental relaxation - a time to bask in your achievement, before resuming an exercise regime. Athletes can take healing measures such as compression socks, which have been proven to accelerate the recovery process.
How many days should I rest after a marathon?
Full recovery can take up to three weeks for some runners. 26 days of rest is usually recommended - one per race mile – but this doesn’t mean not running at all during the recovery stage. Instead, opt for a lighter, low-intensity schedule. By day two or three, you should be able to ease into a light swimming routine, although it is advised to swerve ice baths, as hot water is ideal for improving blood circulation. Any resumption of running should wait until day five or six, and is best pursued with a light 30 minute run, which avoids any strenuous climbs. This is a good opportunity to check for any lingering aches or pains that haven’t yet been addressed.
Running a race at a sub-maximal effort is distinct to racing and ‘light’ exercise involves a low-intensity level, which is generally understood as no more than 60 to 65% of your maximum heart rate for a period of under an hour. Activity benefits the recovery process by boosting circulation, delivering nutrients and fresh oxygen to muscles. One tip is to check that you can talk during these relaxed sessions.
There is no one-size-fits-all approach, as everyone is different. You should respect your body and not rush back into training, even if you feel fine. Muscles, tendons and soft tissues may not yet be ready, even if they give no indication of any pain or adverse symptoms. Swimming, cycling and low-intensity exercise should be tested first before you properly hit the road again.
Offering online running coach services, we at Maximum Mileage Coaching specialise in advising runners on developing an effective marathon recovery plan. Contact us today to discuss a recuperation strategy for your next race.
