The 5 Post Marathon Recovery Tips
Watching all the Boston Marathon runners run through Kenmore on Patriot’s Day is one of the best experiences of living in Boston. I left a bit earlier than normal to go help massage some incredible runners at a post race event. It was incredibly rewarding to help these athletes feel a bit better after a grueling 26.2 miles! It also made me think about what their next 3-7 days may look like. This inspired me to create The 5 Post Marathon Recovery Tips to help runners.
1. Rest and hydrate: After running a marathon, your body needs rest and hydration to recover. Make sure to rest for at least 24-48 hours after the race and drink plenty of water and electrolyte-rich fluids to replenish lost fluids and minerals. Your urine should return to a pale yellow.
2. Light stretching and foam rolling: It's important to do light stretches and foam roll your muscles after a marathon to prevent stiffness and soreness. Spend some time stretching your hamstrings, quads, calves, and hips, and use a foam roller to massage any tight or sore areas. Light stretching emphasizes listening to your body and not pushing too hard into a stretch. You do not want to over stretch and cause injury.
3. Eat a healthy, balanced diet: Your body needs nutrients to recover after a marathon, so make sure to eat a healthy, balanced diet. Focus on getting plenty of protein, healthy fats, and complex carbohydrates to help repair and rebuild muscle tissue.
4. Get plenty of sleep: Sleep is crucial for recovery, so make sure to get plenty of rest in the days following the marathon. Aim for 7-9 hours of sleep per night and try to maintain a regular sleep schedule.
5. Listen to your body: Finally, listen to your body and take things slow. Focus on walking short distances, swimming or reduced resistance exercise bike for a slow return to exercise. Don't push yourself too hard too soon after the marathon, and pay attention to any signs of pain or injury. It's better to take a few extra days off to fully recover than to risk causing further damage to your body.
Bonus Tip: If you are dealing with an injury please see a healthcare professional. You cannot push through every injury. We can help you get back to running and hitting PRs!
Do you have a running related injury? If you do, please book your evaluation with us today so we can help you move better, perform better, and live the life you want to live!
