It’s that time of the year again!
You just completed a marathon. As the cheers die-down and your breath catches back up to you, the feeling of soreness, tiredness starting to creep in. And now it’s time for the most important part of your marathon: Recovery!
Everyone is different, but there are several post-marathon recovery strategies you can employ that will aid in speeding up the rate of recovery so you’re not stuck limping around and avoiding stairs all week.
- Your active recovery starts at the finish line
–Keep moving :continue to walk for another 15 minutes so that your muscles do not “knot up” from built up lactic acid.
–Changing into dry clothes and compression socks: Try and get changed into dry clothes as soon as possible as you’ll cool down quickly. Wearing compression socks for 48 hours after marathon running has shown improvement in the functional recovery, according to a study published in the Journal of Strength and Conditioning Research.
–Eat and drink: Munch in around 200-300 calories to keep your body working. To maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue
2. Soft tissue recovery
-Stretch and roll: Wait at least two to six hours after the race to stretch and foam roll and at least 24 hours for a massage. This will allow your muscle to replenish fluids and energy lost and recover from the demands of the race. AVOID vigorous stretch after the finish line, as muscles already overworked and damaged
– Properly treat sprains and strains: If a joint is red and swollen and painful, it is beyond mere overexertion. It is now time for RICE (rest, ice, compression, and elevation). You should probably feel relieve after couple of days.
- Recovery at home
–Move Another 15 Minutes: After you get home, plan another 10 to 15 minutes of slow walking to keep your body from freezing up
–Elevate your legs: Take 5 to 10 mins to put your legs up on the wall, it reverses the circulation to refresh your legs.
If you feel any pain in the week following your marathon and it persists into week two, we recommend you see a medical profession such as physiotherapist.