You trained. You pushed. You crossed the finish line.
Running all 26.2 miles of a marathon is a great accomplishment, whether it’s your first run or your hundredth. Now that it’s over, you can relax. Right?
The hard work of a marathon is done in the months of training and in the proverbial moment of truth. Even though the hard part is out of the way, you still have one more step to go: recovery.
Both warm-up and recovery are sadly neglected habits for many endurance runners. They’re as essential as the running itself if you want to be at peak performance!
Even though our bodies are all different and come with different needs based on biology and experience, no one can neglect the recovery phase of running a marathon. When it’s all said and done, here’s what you have to do to bounce back fast.
6 Essential Tactics for Marathon Recovery
1) Keep Moving
After running 26.2 miles, you’re likely to want to collapse with relief. Even for marathon runners, the cool-down is important. In fact, the greater intensity your run, the more you need it. A cool-down helps the body return to “normal.” By continuing to run more slowly, jog, or walk after completing the marathon, a few important things happen:
Your heart rate returns to normal
Breathing regulates
Muscles relax
Oxygenated blood increases (preventing soreness)
Lactic acid flushes faster
For the marathon runner, recovery isn’t about jumping right back into a race or grinding to a complete halt. You have to give your body what it needs to slow down, build back up, and recover efficiently.
2) Hit the Showers
After a long run, especially in the summer, the shower is going to be calling your name! Take your time and treat yourself to a cold shower or ice bath. The cold decreases inflammation — just don’t soak for too long!
You may also benefit from a contrast shower — that is, alternating between hot and cold water. Target your legs. The back-and-forth opening and constricting of your blood vessels stimulate necessary blood flow for recovery.
3) Replenish Your Body
Your body is going to need two things when the race is over: hydration and nutrition. First things first focus on rehydrating. Do not chug a lot of water immediately after a race. Drinking too much too fast can make you sick. Sip instead and monitor your bathroom habits. Dark urine means you’re still dehydrated while light-to-clear urine means you’re adequately re-hydrated.
After a race, enjoy a small portion of protein. You’ll want to eat a big meal later, but not right away. Snack on healthy options like fresh fruit, veggies, and turkey. Some fat from avocadoes or almond butter also helps!
Later, you can enjoy a salty, carby feast to celebrate your accomplishment.
4) Assess Yourself
If you’re human, you’re going to be at least a little sore after a marathon. The more experienced you are, the less sore you’re likely to be. However, be mindful of all the aches and pains you might experience. Being unable to put weight on a foot is a sign that something is wrong.
Invest in a foam roller or other massage tool to ease aching muscles, but be aware if your sensations go from aches to pains. You may need to consult a doctor or physical therapist. Also, take note of any blisters — they indicate a needed adjustment in footwear.
5) Stop and Rest
Rest. It’s okay. No one expects you to jump from marathon to marathon. It’s not good for you to resume marathon-level intensity immediately following a tough race. Give yourself time to sleep well, do some low-impact exercise, and rest.
6) Change Your Training
Before you start running again, mix it up. Cross-training is incredibly beneficial to marathon recovery. You want to get moving without aggravating over-worked muscles. Ride a bike, do some laps in the pool, practice deep-water running, or lift weights. Once you’re feeling more “normal,” take a short test walk or run.
Cross-training promotes increased blood flow and muscle health while giving tired muscles a break. Working the whole body makes you a better runner in general, too. Ease back into things without totally neglecting to work out. Just focus on light, varied exercise until your body feels ready to hit the road again.
The mind may be willing, but the body needs time to recover!
What are your best marathon recovery tips? Share in the comments.