In 2015, there are 688 marathons scheduled in the United States. First-time participants as well as experienced runners will follow a fairly strict training routine in order to prepare for the big event. As race day approaches, runners will pay particular attention to their mileage, what they eat, and how much rest they get. But what about after the race? Many first time participants fail to have a post-marathon plan which may lead to delayed recovery, unnecessary injury, or decreased health. Here are some tips to make your recovery a successful one:
Immediately after the race:
- keep walking for about 10-15 minutes to allow your heart rate to gradually drop
- drink several cups of water or a sports drink to begin to rehydrate
- change into dry clothes/shoes or use a Mylar blanket to stay warm
- do some gentle stretching
- eat a small snack of simple carbohydrates (eg – fruit, energy gels/bars, bagels)
Back at your room or home:
- soak in cold bath (55-65 degrees) for 10-15 minutes
- elevate your legs to help with circulation
- wait 2-6 hours before using foam roller and 24 hours before getting a massage
- continue to rehydrate with water and/or sports drink
- eat a meal similar to your pre-race meal that includes lots of carbs and some protein
- walk again to keep your muscles loose and promote circulation/healing
The first week after the race and beyond:
- take at least a week off from running and then gradually ease back to it
- treat any injuries you may have sustained (eg -blisters, strained muscle)
- get lots of sleep
- continue walking and gentle stretching
- stay on a well-balanced diet
- nourish your immune system since it can get depressed from the race
By having a post-marathon plan in place, you can make the experience of completing a marathon a more enjoyable one!