Essential Tips for Marathon Post Race Recovery

So you’ve just run a marathon and feel pretty pleased with yourself no doubt, well so you should. However post race you must look after yourself. Here are our tips for post race recovery after a marathon:

1.Walk it off.

You may want to just stop, but walking for a little bit and gently stretching or mobilising will help recirculate waste products, reducing the inevitable soreness.

2. Have a bath

Have a luke warm bath in Himalayan rock salt or Dead sea salt. Luke warm is important as the muscles are already blood engorged, which hot water can exacerbate.

3. Light Stretching

Light stretching and even self myofascial release using a foam roller, massage stick or from another person can help flush through muscles, but the key is light! Your muscles are already broken, so avoid doing anything too robust and making it worse. Save the deep tissue massage for 4-7 days after the event.

4. Eat

Eat a meal high in healthy fats and protein, such as avocado, nuts, olives, cheese (if tolerated), chicken, fish, steak etc…. as they will help cell repair and replenish energy sources. Some fruit will also give you instant energy and much need antioxidants and vitamin C. You’ll probably be tempted by a large pizza or Chinese, but these can leave you feeling sluggish and worse and won’t help your muscles regenerate.

5. Consider using a transdermal magnesium muscle spray

A transdermal magnesium muscle spray as this can reduce muscles aches and joint pain, spasms and cramps as well as increase athletic performance. I’ve been known to use magnesium oil on my joints and it makes a big difference to my knees! You can easily get this from Amazon too…

6. Have a break

Avoid any running or heavy exercise for the first 4-7 days, depending on how experienced a runner you are. Light walking, stretching and mobilising are all great. It’s not a great idea to think you can do anything more strenuous than a 4/10 on the RPE scale of effort.

If you are reading this having completed the marathon well done! I hope these post race recovery tips will help up in the days following your success

Claire x

P.S If you want more tips you could always check out the websites below who have plenty of ideas:

http://runnersconnect.net/running-training-articles/how-to-recover-after-a-marathon/

http://www.runnersworld.com/injury-prevention-recovery/how-should-i-recover-post-marathon

Further Reading