Are you a keen runner? Have you completed a marathon? Have you suffered from an injury or aches and pains after? And ever wonder what to do after to help prevent this from happening again, well don’t you worry, here is a breakdown of my tips.

For those seeking to minimize injury and maximize performance in future runs, the importance of a structured recovery process cannot be overstated.

Tip 1 – Continue Moving

After completing a marathon or half-marathon, the worst thing you can do is come to a complete stop. Keeping your muscles warm and moving for the next 10-15 minutes by walking around is essential to prevent muscle cramps and stiffness. This helps facilitate blood flow, which aids in the removal of metabolic waste products and delivery of nutrients necessary for muscle repair.

Tip 2 – Replenish Your Fluids

During a marathon, runners can lose a significant amount of fluids. Rehydration is critical to prevent dehydration, which can cause symptoms such as nausea, dizziness, and delayed recovery. Aim to drink water, sports drinks, or electrolyte solutions to restore fluid balance. Remember, rehydration should begin immediately after the race and continue for several hours.

Tip 3 – Get Plenty of Sleep

Sleep is a cornerstone of effective recovery. Quality sleep helps repair muscles, replenish energy stores, and reduce inflammation. Aim for at least 7-9 hours of sleep per night following a marathon. For many, this means prioritizing rest and possibly even taking naps during the day if night-time sleep is disrupted.

Tip 4 – Do Relaxed Exercises

Incorporate light exercises such as walking, swimming, or cycling into your routine in the days following the marathon. These activities help maintain blood flow to your muscles without adding significant strain. Gentle stretching or yoga can also be beneficial to maintain flexibility and promote relaxation.

Tip 5 – Get a Quality Sports Massage

A sports massage can be incredibly beneficial 2-3 days post-marathon. It helps in breaking down lactic acid build up and alleviate muscle tightness. A good sports massage can enhance circulation, reduce muscle soreness, and speed up the recovery process. If a professional massage isn’t an option, self-massage with foam rollers can also be effective.

By following these tips, runners can significantly improve their post-race recovery and reduce the risk of injuries, ensuring they are ready and in good shape for their next race.

Recovery from a long distance running event can vary from case to case. It has been known that you must wait at least 7 to 10 days before running again to get your body time to heal and rest.

Most marathoners fully recover 4 to 6 weeks after their last competition. In a study, it was found that seasoned runners can even cut their recovery time down to 3 to 4 weeks (Takayama et al., 2017).

Time	What to do
Immediately after	Continue moving for 10-15 mins, replenish your fluids, and eat carbs and protein
1st week	Get plenty of sleep, do light exercises (swimming, stretching, etc), and get a sports massage
2-4 weeks	Do some light jogging and get the “feel” of running again.
4 weeks onward	Slowly build your training back up.

Feel free to get in touch with Fortress today. Email: fortress.sportstherapy@gmail or call us on 07521374000.

References:

Mauricio, N. (n.d.). 7 Things You Should Do After Running a Marathon (Recovery Tips). Runners Get Up. Retrieved May 28, 2024, from https://runnersgetup.com/what-should-you-do-after-running-a-marathon-recovery-tips/?utm_content=cmp-true

‌ Takayama, F., Tsuji, T., Aoyagi, A., & Nabekura, Y. (2017). Recovery of physiological characteristics and muscle soreness after a marathon running in a well-trained runner: a case study. Gazzetta Medica Italiana Archivio per Le Scienze Mediche, 177(1-2). https://doi.org/10.23736/s0393-3660.17.03492-1