The week after the marathon is the most anticipated and enjoyable week, which is something I always look forward to. In this article I show you how I spend my week after the marathon, putting all my energy and concentration into recovering. Yes, because this is the best time to relax, recover and reboot.
First congratulations on finishing your marathon, now it’s time to focus on recovery, especially after having run so many kilometers in which the body goes through physical stress and muscle wasting. Now is the time to rehydrate and refuel.
How to recover in a short time from a marathon.
Recovery is often neglected and paying the utmost attention to it can help us get out of post-marathon pain in no time. Our body usually recovers within 3 days of the marathon without undermining the fact that every runner’s body is different and recovery time can vary from person to person.
You can start running with training performance compression socks that aid in quick recovery. Wear them during your training runs and also on the day of the marathon, if you wish.
Here are some important recovery tips you may want to consider after running your marathon.
- After the race, keep moving after completing your marathon for 5 to 10 minutes to get rid of stiffness and gradually bring your heart rate to rest.
- Rehydrate with an energy drink or electrolyte.
- It would be ideal if you could change and put on dry clothes.
Stretches that help you recover after the marathon
Do some mild stretches of the core muscle group that must have gone through severe strain and tearing. Gently stretch your quadriceps, buttocks, calf, IT band, back, and your inner thighs for at least 15 minutes. With 20 seconds of stretching in each and every muscle.
Use a foam roller to release all tight stitches and fascia and stretch for another 10 minutes if you can, especially lying down.
Recharge with a healthy breakfast containing protein and carbohydrates in 30 minutes. The sample diet can be eggs, peanut butter, wholemeal bread, banana, fruits, oatmeal, coconut water, nuts and raisins.
Be sure to hydrate at frequent intervals throughout the day to compensate for the colossal loss of water and fluid your body has been subjected to for the entire time you’ve run a marathon.
Some tricks to recover quickly from a marathon.
Taking an ice bath definitely reduces all inflammation and helps quick recovery. If the ice bath is not possible, apply ice to your core muscle group.
You can take a cold shower and wear compression recovery socks for 24 hours, which helps quick recovery, improves circulation and lactate elimination after activity.
This also helps in a situation where you need to travel after a marathon. I tell you that I just started using them and I find them very useful. Rest for an hour or two, don’t stand up.
What to do every day after a marathon.
On the 1st day I recommend you go to a SPA and get a massage, avoid deep tissue massage as your muscles would be sensitive, therefore, a vigorous massage can do more damage than relaxing your muscles. Celebrate and keep moving, keep walking, eat well.
In the evening, before sleeping, use a foam roller, stretch the muscles that are specifically tense for 5-10 minutes and take a hot shower bath, you will not only sleep well, but wake up with minimal pain.
The next day, in addition to eating a high-protein diet and focusing on recovering through a healthy carbohydrate and protein diet, repeat the rolling and stretching in the morning and evening, focus on active recovery, such as walking or swimming to eliminate lactate. Try to have a quiet day.
On the third day do some dynamic warm-up and light exercises followed by a walk. Keep rolling and stretching morning and afternoon.
On the fourth day you are already able to do a slow jog of no more than 3-5 km with warm-up and post-jog stretches.
5th day and later
By this day you will have fully recovered. You can now continue with cross-training and keep your running mileage low and gradually improve it over a period of 2-3 weeks. A few weeks of low mileage won’t affect your fitness level, in fact, on the contrary, they will make you stronger for your next challenge, keeping your injury-free, feeling good and enjoying.
If you have a different post-marathon experience, or any other useful advice to give us, go ahead and share your criteria with us in the comments.