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6 Ways to Accelerate Your Marathon Recovery

marathon runner, running analysis, gait analysis, bon secours in motion physical therapy and sports performance, sports performance specialists, triathlete, marathonHooray, you’ve finished the marathon! Now what? It’s time to begin recovery. While a comprehensive physical recovery can take up to several months (depending on your performance), you can help to accelerate your recovery by following a few simple tricks:

  1. Finish: After you cross the finish line continue to walk for at least ten minutes. This slowed pace will help your body’s heart rate and blood flow to recover gradually – and reduce your risk of fainting. Make sure you get up and walk around 10 to 15 minutes every few hours for the rest of the day.
  2. Refuel: Feed your muscles within 30-60 minutes of finishing the race. Your exhausted muscles need fuel that includes carbs, protein and sodium to start recovering. If you’re in a crunch for time, try a liquid recovery drink – or a chocolate milk!
  3. Chill: Heat can slow your recovery, but an ice bath can help decrease inflammation in your muscles and accelerate it. A few hours after finishing, soak your body in a cold bath and you’ll feel the relief in recovery.
  4. Rehydrate: Chances are you may be a little dehydrated after a grueling race. Make sure to replenish your fluid losses continually throughout the day with electrolytes and fluids. Monitor your urine for insights: dark urine means you should continue to hydrate; clear urine may suggest over hydration.
  5. Massage: Massage and manual therapy is often-underestimated; it can have a great impact on your post-marathon recovery. You can start to perform your own massages with foam rollers and other tools a few hours after the race to help release the hamstrings, thighs, and hips. Loo for a professional manual therapist? Schedule a massage a couple days after the race to avoid creating more soreness.
  6. Rest: You don’t have to sit on the couch, but you should allow your body to heal for at least a week with low impact activities like yoga, swimming, and biking. Running too soon after a marathon greatly raises your chances of injury.

When you’re ready to get back into your running routine, make sure you return slowly. Start with some easy runs to test your strength before gradually increasing the duration and frequency of the runs. Running experts say you should keep your intensity light for at least three weeks after a marathon.