Crossing a marathon finish line is arguably one of the best feelings in the world. That is, until your legs start to ache and your body seriously wants to stop walking—and you’re reminded of how much you need some post marathon recovery time.
The key to marathon recovery is knowing it’s not as simple as sleeping on your bed for as long as possible. (Though rest is certainly encouraged!) There are a host of variables that can affect your recovery, such as the intensity of the race, the elements, your health, and the training season. Everyone is different—and will take a different amount of time and various strategies to feel better—but there are several post-marathon recovery strategies you can employ that will aid in speeding up the rate of recovery.
The pay-off to following these tips: You’re not stuck limping around and avoiding stairs all week.
More From Runner's World
Just Keep Walking
Cross the finish line, get your medal, take a picture, and keep walking. Although the first instinct may be to drop to your knees and thank the gods that you’ve finished, that isn’t the best way to go when it comes to marathon recovery. Think about it: You’ve just asked your body to run 26.2 miles. It’s still in marathon mode when you finish and greatly needs to transition back to normal life.
By walking, your heart rate gradually drops, the circulation diverts back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes—back to your car, hotel, or cab to downshift gently. We promise it’s worth it.
Eat, Drink, and Be Merry
Eat a small snack within the first 30 to 60 minutes postrace. Save the big meal for later in the day when your appetite returns, and you can enjoy that celebration. The time immediately after the race is more about getting in about 200 to 300 easily-digestible calories from carbohydrates and protein to maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue.
Half of a turkey sandwich, carrots, and almond butter or pretzels will do the trick. If it’s a hot race, try a liquid recovery drink. If it’s cold, soup gets the job done. Continue to nibble on balanced snacks and meals that are made up of a 3:1 or 4:1 ratio of carbs to protein all day. Sip fluids throughout the day to rehydrate.
Chill Out
Consider soaking in a cold water or ice bath for five to 10 minutes and/or try wearing compression tights. Both may aid in decreasing inflammation in your legs and speed the rate of healing.
Compression Gear for Recovery
CW-X Compression Tight
Physix Gear Sport Compression Socks
SPRYNG
Under Armour Men's RUSH Tights
Get a Leg Up
Take five to 10 minutes to do the yoga pose, “Legs Up on the Wall,” or Viparita Karani. It reverses circulation to refresh your legs, gently stretches the lower body muscles, and is a great way to internally celebrate your race.
Stretch, Roll, and Massage
Wait at least two to six hours after the race to stretch and foam roll and at least 24 hours for a massage. This allows your muscles time to replenish fluids and energy lost and recover from the demands of the race.
Top Massage Guns
More comfortable to hold
So small, you’ll want to take it everywhere.
Quiet with a long battery life
Long handle and multiple grip options
Give Yourself a Break
One of the most common mistakes runners make is running too soon after a marathon. Think of the marathon like a car accident (pleasant, huh?). Your body has been through a tough season of training and 26.2 miles on the road. The best way to recover is not to do more damage by going out for a run the next day (that is your ego talking).
Take the day to celebrate. Schedule a massage and do some light walking and stretching. Or tear a page from a good running book and take a month off to recover, do yoga, and cross-train.
For guidance, try this four-week plan:
Week 1: Cross-train, rest, and test the waters
Invest the first week in short, light effort, low-impact cross-training activities that will boost circulation, warm your muscles, and aid in the healing journey (think: walking, cycling, swimming, or yoga). If all feels well later that week, run a short, easy-effort run (30 minutes) to test the waters.
Week 2: Run short and easy
If things still hurt, keep cross-training and let it simmer. If you feel good, start back to your normal running frequency in week two, but keep the effort easy and the distance shorter (30 to 60 minutes).
Week 3: Run longer and a little faster
If things are still going well and your body feels good, ease back into distance and intensity in week three.
Week 4: Return to regular volume or training
Now that you’ve slowly got your body back into a regular running routine, you can return to your pre-marathon schedule if you feel good. If you’re running multiple races in one season it is vital to invest in optimal recovery time.
