8 Top Tips For Marathon Recovery
Running marathons is tough. How you feel at the end of the race, the following day or even the week after can be enough to put you off ever running again. Whilst everyone is different and levels of fitness vary, you have to be kind to your body and allow proper recovery after running your marathon. 26.2 miles is a heck of a long way to run .. and if your aching and sore muscles are agreeing violently with this statement, don't worry .. we have some Top Tips to help you avoid the pitfalls of marathon recovery.
8 TOP TIPS FOR MARATHON RECOVERY:
1. Fuel Up: Just because you've finished running a marathon doesn't mean you have to stop thinking about Hydration and Nutrition. Your body needs to restore glycogen (energy) levels and you need to eat protein rich food to help rebuild any tissue damage. You should continue to drink sensible amounts of water and if you suffered with cramps or tummy upset during or after your run, you may want to ask your local pharmacist for advice on drinks that help to replenish electrolytes. A sensible balanced diet remains essential!
2. Marathon Toes: Those poor feet of yours have taken a pounding, so it's time to
inspect any damage and administer a little T.L.C*. If you're unfortunate enough to have lost a toenail or two (like one of the 3B Scientific team during the London Marathon in April) it won't be a pretty sight.
Open-toed sandals are best for a while. Seek the advice of a professional Podiatrist – they can offer practical help with bruised and missing toenails and can sort out those blisters and problem areas. Don't delay: There are plenty of Podiatrists that do home visits and the last thing you need now is an infected blister or toe.
4. Emotional Roller-coaster: Whilst it's great to experience that massive high as you cross the marathon finish line, it's not uncommon to feel a bit low in the days following your great achievement. It's a sign of fatigue and one easily remedied by talking to other marathon runners. Sign up to Twitter, Facebook or look through the forums on Runners World and you'll be guaranteed to have a good chat with lots of other marathon runners who want to re-live their race experience and swap recovery tips and ideas. We'd love to hear from you, so connect with us now and tell us your story.
5. Sleep: Obvious but easily overlooked in our 'always on' society. Get plenty of sleep – it's when your body is best able to recover from all those hard miles of training and marathon day itself. Don't forget that it's been a long build up and resting is every bit as important as training.
6. Stretch: If you want to remain flexible and not seize up overnight then regular stretching exercises will really help. Yoga and Pilates are very popular with runners to help with strength and stamina training but are also excellent at helping prevent problems occurring post marathon.
7. When can you start running again? Your marathon recovery should be rather like your marathon taper in reverse. Don't rush straight back into long runs and punishing training schedules. Ease back gently and you'll be less likely to injure yourself and more likely to improve on the training you did before the marathon. Remember – you run because you enjoy it.. so lighten up a little and enjoy some short easy runs when you feel up to it.
8. Cross training: If you don't feel like going straight back into a running schedule then try a bit of cross training. Swimming is great for cardio whilst being easy on the joints.
Got any marathon recovery tips of your own that you'd like to share? Leave a comment below – it's good to share!
*Tender Loving Care