Recovery from a marathon

I have been asked many times about how one should recover from a marathon and the answer is varied.

Ideally once you have crossed the finishline and run your best time on the day, you will head home and relax on the sofa for the next week doing no intensive exercise whatsoever (a casual stroll or two in the week is fine or some swimming). Don’t think about training or running during this period – enjoy the downtime. Read a book, mow the lawn or spend time with the family or friends – make up for the times during your training that you couldn’t do these sorts of things.

The second day after the marathon, one should try and get a sports massage from a qualified masseuse. Don’t go straight after the marathon – rather do the post race ice bath for two nights (day of marathon and day after) and then go the massage route. This will aid the recovery significantly.

Those worried that their fitness may slip during this time, fear not – as covered in previous posts, it is scientifically proven that fitness takes 10-14 days of doing nothing to slip.

In an era of increasing ultra runners using the marathon and short 50KM ultra as a training run, these athletes may wish to start training again in the week after the marathon. They should of course be careful to slack off a little to walk that fine line between overtraining and injury and great fitness.

For this group of people, I advise always go out of the marathon as they came in. For example if they ran 30KM (3x10Km) during the week of the marathon and then the marathon itself, then it is safe that they could run 3x10KM the week after (with care), but also being careful not to run too long the weekend after the race.

Eat well in the post race week – not junk, but following your normal good diet and ensure that you get adequate rest to help to heal the body.

Mass quantities of alcohol is not a good idea post race as this will only inhibit repairing of the muscles and the dehydrating properties will cause you to become even more sore. One or two drinks are fine, but best to keep a lid on the celebrations till you are feeling less sore.

Enjoy your time out and know that again it is proven that if you want to achieve the very best that you can do in the marathon, then it is best to not race more than 1 of these per year.

Ultramarathons are again a different animal and if not treated with respect, they will hurt you more than you think.

Running together (while showing respect to the marathon) – stride for stride on a life changing ride --- Sean Muller