Post-Marathon Recovery Tips
Rest and Feel Better after the Big Race
By: Jen Mueller, Certified Personal Trainer : 46 comments
Running a marathon can be one of the greatest and most challenging experiences of your life. I can�t say that I always love training for these races, but the feeling of accomplishment I experience when I cross the finish line is like no other. That feeling is what keeps me (and a lot of other marathoners) coming back again and again.�
It�s easy to put all of your focus on preparing for the race, training to be able to complete the 26.2 mile distance.� But what about after the race is over?� It�s important to create a post-marathon recovery plan that gives your body the rest it needs while allowing you to maintain the fitness level you�ve worked so hard to achieve.�
There are different schools of thought about the best way to recover in the days and weeks after a marathon.� Some experts suggest one day of rest for each mile run, which would mean no strenuous running for at least 26 days.� Others think that�s too long, and you really need just a week or two of rest before resuming activity. In my experience, we all recover at different rates. What�s important is to develop a recovery plan that works best for you, based on a few basic principles.pagebreak >
Hopefully, you�ve had such a good race experience that you�re ready to sign up for another marathon!� The next common question is:� "How long should I wait?"� Some seasoned marathon runners can do another race as soon as six weeks later, but for the average person, that�s not recommended.� Marathon training (and the race itself) is very hard on your body, so a good goal is to aim for two marathons per year.� Some people can handle more without running into problems, and others may have to train even less frequently than this general rule. As long as you�re staying injury-free, feeling good and enjoying yourself, that�s what matters most.�
Congratulations for your amazing accomplishment!� If you take good care of your body after the race is over, you�ll be ready for your next fitness challenge in no time!
It�s easy to put all of your focus on preparing for the race, training to be able to complete the 26.2 mile distance.� But what about after the race is over?� It�s important to create a post-marathon recovery plan that gives your body the rest it needs while allowing you to maintain the fitness level you�ve worked so hard to achieve.�
There are different schools of thought about the best way to recover in the days and weeks after a marathon.� Some experts suggest one day of rest for each mile run, which would mean no strenuous running for at least 26 days.� Others think that�s too long, and you really need just a week or two of rest before resuming activity. In my experience, we all recover at different rates. What�s important is to develop a recovery plan that works best for you, based on a few basic principles.
- Just as your marathon taper was probably a little scary, the idea of resting in the days after the race might be a little discomforting for some.� But rest is important and essential after such a physical feat. You will not lose your fitness level overnight�or even within a couple of weeks.
Rest doesn�t mean you have to sit on the couch all day; in fact, that could make any discomfort and soreness worse.� Going for a light walk followed by gentle stretching can ease muscle soreness and make you feel more comfortable. Stay moving with active recovery, but keep it easy and low-intensity.
� - Don�t use this recovery time as an excuse to eat lots of junk food.� It�s okay to recognize a job well done with your favorite hot fudge sundae if that�s what you choose, but remember that good nutrition enhances recovery.� Giving your body the nutrients it needs helps aid in muscle repair and regrowth.� You may find your appetite is a little higher in the hours or few days following a marathon, so listen to what your body needs without going overboard.
� - When you do decide to ease back into running, start with a short, easy
run that�s no more than a few miles long.� Pushing yourself too hard can end up delaying the recovery process even further.
� - Incorporating more cross-training into your routine, especially
over the first few weeks, is a good way to give your running muscles a rest while still keeping your fitness level up.�
� - Listen to your body.� What works for one person might not work for another.� While your friend might be able to get back to running within a week or two, you may need two or three weeks�and that�s okay.� We all recover differently depending on our bodies and fitness levels.�
In the days after your race:
- Give yourself at least a few days of complete rest.� Some experts recommend even longer, but I find that doing a very short run (two miles) two to three days after the race helps relieve muscle soreness.��
� - Make sure you are eating well and getting plenty of sleep.� Don�t be surprised if you need a few extra hours of shut-eye at night, or feel the need for a midday nap.� Think about everything you just put your body through.� It deserves a little extra rest!
� - If the short run felt good, try a cross-training session of walking, swimming, biking or
another low-impact activity a few days later.� Some people prefer to try the cross-training session first. Then, if all goes well, they will test out a short run later that week.� Whichever way works best for you is fine.
In the weeks after your race:
- Continue alternating shorter running sessions with cross-training activities.� Now is the time to really listen to your body and decide if you�re starting to feel good again, or if you need to ease up a little and give your body more rest.�
� - Many marathoners start to increase mileage again about three weeks after the race is over.� That doesn�t mean going out for a 15-mile run right away. It's more reasonable to work back up to 6-8 miles (instead of the easy two to four miles you had been doing) as you feel ready.�
In the months after your race:
- Don�t be surprised if you feel a little down after the race is over.� This might happen right away, or after you�ve recovered and you start to think, "Now what?"�One of the best ways to avoid this feeling is to set another fitness goal.�That could mean another marathon, a running/walking race of a different distance, or a completely different activity.�Have you considered trying a new sport, but didn�t have the time until now?� Maybe this is your chance to branch out and do something different!
� - If you decide to continue
running but don�t have a specific goal in mind, don�t feel pressure to keep doing a lot of long distance training.� After my first few marathons, I desperately wanted to keep my endurance up by doing 10- or 15-mile runs on the weekends.�I quickly discovered that this was hard on my body week after week, and I was better off scaling back the mileage, giving my body a break.� This way I was rested when I decided to jump back into training.
When to Train for Your Next Marathon
Hopefully, you�ve had such a good race experience that you�re ready to sign up for another marathon!� The next common question is:� "How long should I wait?"� Some seasoned marathon runners can do another race as soon as six weeks later, but for the average person, that�s not recommended.� Marathon training (and the race itself) is very hard on your body, so a good goal is to aim for two marathons per year.� Some people can handle more without running into problems, and others may have to train even less frequently than this general rule. As long as you�re staying injury-free, feeling good and enjoying yourself, that�s what matters most.�
Congratulations for your amazing accomplishment!� If you take good care of your body after the race is over, you�ll be ready for your next fitness challenge in no time!
