What You Need To Know About Post-marathon Recovery
What Happens To Your Body After A Marathon?
Running for such a long time and distance is something the average body simply isn’t used to. Your muscles are damaged, dehydration, energy stores depleted, reduced muscle strength and weakened immunity. Study shows that it’s estimated most runners competing in a marathon will physically shrink due to compression of the spine from impact, and will likely lose significant body mass through dehydration.
What Should Runners Do After Finishing A Marathon?
- The best thing you can do is just keep moving 10-15 minutes right after the run. Slowly transitioning back to the usual pace of life is important for both your heart and your muscles.
- If you have any very specific sore spots, you can try a ‘freezing’ spray or apply ice pack. Cryotherapy can relief the pain temporarily.
- Try to eat a carb-rich snack and make sure you keep hydrated to replenish the resources you’ve used up and help with muscle recovery.
- Elevate your legs above your heart for 10-15 minutes to help you to improve the blood circulation as well as to help you reduce inflammation.
- Sleep is key when it comes to muscle repair, so get the rest you need even if your mind is wandering off.
- Try wearing compression socks as much as possible. Research has shown that wearing compression tights or socks for 48 hours after a marathon will improve functional recovery.
- Pure Sports Medicine suggest that ice baths are likely to be better for recovery than a hot bath. It does have some positive effects including reducing Doms (delayed onset muscle soreness).
- International Journal of Sports Medicine revealed that a swimming-based recovery session enhanced exercise performance the following day when compared to passive recovery.
- Just like static stretching, sport massage could make things worse. Book one in for 3-4 days after marathon.
- The next day after the marathon, your body is still recovering so low-impact exercise and light stretching is the best way to go to help with blood circulation and muscle recovery. Weights session and short “test” walk can be done after 3days.
When Can You Run Again After The Marathon?
Unfortunately, there's not one specific answer here, and it really depends on body itself. Remember that elite athletes take a minimum of two very, very easy weeks to recover from a marathon, some longer. If you just want to get outside, gentle walking is a great way to stretch out sore legs. Running a race at a sub-maximal effort is different from racing it. But the reality is that 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.
Do I really need to take a recovery break?
Yes! While you feel ready to go, your muscles, tendons and soft tissue are not. Not only that, back into your running routine without recovery break will only increase your risk of injury. Remember, when you give your body that break, your brain will automatically get a boost as well.
08 Aug 2024
