While sports massages, ice baths and hardcore physio sound like just the right level of recovery to match the slog of a marathon, it doesn’t need to be so complicated. You actually just need to rest…
Words: Amy Dowrick | Images: Shutterstock
According to Sports Nutritionist Siân Secc, the real post-race gamechangers in marathon recovery are nutrition, sleep and rest – not the frilly bits. “Your sleep, nutrition and rest underpin your recovery. They are the base and the foundation,” she says.
“The foam rolling, the massages, the ice baths and the hot and colds are all bonuses. If you’re getting the basics right, then these might be able to help a tiny bit,” she adds. “But they’re not going to make such a monumental change that they’ll turn you into a pro-athlete.”
From the physical toll on your muscles to those pesky post-race blues, we share some tips from the experts on what comes next after you cross the finish line.
Post-race marathon recovery
Refuelling
“Your main goal after running 26.2 is eating like an athlete,” says Runner’s World coach Sam Murphy. “To start with, make sure you replace the carbohydrates you’ve used up. Within the next 1-2 hours, try and eat a balanced meal of carbs, vegetables and protein.”
“This is a continuous process over at least the next several days”, adds orthopaedic sports surgeon Elizabeth Gardner MD.
“After any big sporting activity, you need to replenish nutrients and hydrate properly. Pay attention to the fuel you put in your body,” she says. “Don’t be scared if you put on a little extra weight after a race. Concentrate on a well-balanced diet, which includes eating a ‘rainbow’ of foods with different colours, including fruits, vegetables, and carbs.”
Sleep
It’s a no brainer, really – the more you run, the more you need to rest because the more there is to recover from.
“Try having a nap for up to 90 minutes,” says Sam.
“Sleep is key when it comes to muscle repair, so rather than heading straight to the pub, have a nap – your body will thank you.”
“You need to make sure sleep is one of your recovery tools. Deep sleep is when growth hormones are released, and muscle growth and repair are stimulated,” Dr. Gardner says. “It’s not an indulgence but a necessary building block to your workouts and recovery.”
Many experts also advise taking five to seven days off from running altogether (as tough as that sounds). Specialist in physical medicine and rehabilitation Leigh Hanke even says, “The average recreational runner should avoid high-impact and weight-bearing activities for about a week.”
Watch the London marathon from the Westin London City
The weeks that follow
Low-impact training
Don’t just sit around and do nothing if you can help it – slowly start to reintroduce movement by adding low-impact training into your day-to-day.
“It’s a good idea to rest but also to do some low-impact cross-training,” says Dr Hanke. “That could be an elliptical machine, a bike, swimming, stretching, or yoga. The idea is to find something that isn’t impacting your joints. When you run, your body weight rests entirely on your legs, which puts a lot of stress on your body.”
But you should also listen to your body and know when to stop. “If you do a workout after the race and it takes you a few extra days to recover from it, it’s a sign your body isn’t ready, and you need to back off,” Dr. Gardner says. “Give yourself that grace to take a break.”
When to reintroduce running
“Consider making the first three runs super easy and short,” says Dr. Gardner. “The next three can be a little more intense.”
“Later in the week, you can take stock and see how you feel. There isn’t some formulaic plan. If the marathon took a great toll on your body, you need to pay attention to that and not rush to do too much,” she adds.
Mental recovery
Post-race blues
It’s hard to look forward to the next best thing after months of intense training – but try and channel your energy into something new. While you might want to think ahead and work towards your next race, a healthy recovery also doesn’t have to include running at all.
“That next thing doesn’t have to involve running,” says Dr. Gardner. “There can be a challenge in figuring out what to do after a marathon but think of some fun things you now have time to do because you aren’t running five days a week. Find something else to look forward to.”
Feel proud!
But above all, remember to celebrate yourself!
“The first thing you need to do afterwards is celebrate your achievement,” says Siân. “Bask in the glory, cry, take all the photos – whatever you need to do, just be proud of yourself!”
“It is an incredible thing to have done a marathon,” she adds. “It doesn’t matter what time you did, or if you hit your goals – if you did that marathon, well done you.”
