When all was said and done, I averaged 3:29 per marathon for the first half of the year and sped up to a 3:13 for the second half -- all while my PR was 3:07. Nothing beats a good massage.Not only does it feel great, but massage has been shown to aid recovery and repair damaged muscles. Whether you’re recovering from a marathon or half marathon, your body is going to need time. By Kathy Scorer | Published on August 26, 2017. Article from all-about-marathon-training.com. (not just beer) It… An important part of your marathon recovery process is proper nutrition and hydration after the marathon. Immediately rehydrate. While he agrees rest is vitally important, he believes getting back out there is important, too. The Best Affordable GPS Watches for Runners. ", Gain a few healthy pounds. Related: 10 Best Lower Body Stretches for Runners. I was out on a recovery run the next afternoon and didn’t miss a single workout the next week and on. As such, I underwent a self-imposed crash course in recovery techniques using myself as the guinea pig. Plus: Ultrarunner Dean Karnazes says that two things which really help him are to supplement his already healthy diet with Arnica montana (oral tablets; not rub) and to rehydrate using a recovery drink with a high carb/protein ratio such as Accelerade. Recovering Quickly from a Marathon. Plus: Remember, Dick Beardsley went for a nice easy run the day after his infamous Duel in the Sun with Alberto Salazar at the scorching 1982 Boston Marathon. So why does marathon weight gain occur? Nothing beats rest and proper nutrition when it comes to repairing your body and preparing it to move again, but there are a handful of strategies for speeding up your recovery. Months – or even years – are spent training to finish 26.2 miles. The muscles in your legs are already tender as it is and a deep-tissue massage may do more harm than good. Related: Fueling Tips for a Successful Long Run. A marathon-a-week runner reveals his short-term recovery secrets. Whether you’re training for a marathon, half marathon, or just your very first race – there’s bound to be a few long runs on your calendar. You will recover best by giving your souped-up engine the proper fuel it needs. Related: 15 Things I Wish I’d Known Before My First Marathon. However, if your stuffed nose or coughing is making it impossible for you to rest, you may need these meds in order to recover more quickly. For a marathon, a full one to two weeks off from running will help your body repair from the physiological damage of running for 26.2 miles. So eating a gooey cheeseburger and French fries from a fast-food restaurant or munching down a full bag of Doritos isn't the best thing you can do for yourself. 8. Congratulations, my fellow runners! Jun 1, 2008 But how are you supposed to recover from a marathon?. Mar 22, 2020 - Marathon recovery is just as essential to your marathon training as is your training. Take baby steps! Long run recovery plays a key role in training. Little by little, rebuild your fluids: there’s no need to rush anymore. What and why: Getting a quick rub-down immediately after finishing a marathon feels great, but getting a sports massage 24 to 48 hours after your run will help flush your body of the excessive amounts of lactic acid and muscle waste that your body continues to produce in the hours and days after your marathon. April 16, 2014. However, letting yourself sit down immediately after finishing will only prolong your recovery period. What and why: We have all heard how you should keep moving and not sit down immediately after finishing a marathon. While most of us put our emphasis on training, marathon recovery is just as important. Article from all-about-marathon-training.com. Moreover, the psychological boost he receives from not remaining sedentary is quite high, even if he only goes for a short, slow jog. That depends on what race you just completed and what your goals are. 15 Things I Wish I’d Known Before My First Marathon, The Surprisingly Easy Way to Drink More Water, refueling is one of the most critical parts, A Guide to Long Run Recovery: What to Do Post-Run, 20 Minute Recovery Yoga Routine for Runners, What To Do When You Finish Your Goal Race, Can You Run a Marathon Without Training? Getting a massage will help loosen up muscles and help you recover faster. A marathon places massive stress on your body so it’s important to give yourself time to recover after a race. This is exactly the opposite of what you’ll want to do after a marathon, but forcing yourself to walk slowly for short distances will help keep the blood flowing in your tired legs. Rather than trying to eat a huge meal to replenish your lost energy, try to have small snacks periodically throughout the day. The next days. Steam it out. Try to avoid alcohol during this time (although some might say that numbs the pain too, ha) and focus on drinking sports drinks like Gatorade or Powerade to help you refuel fast. How to Recover from Your First Half Marathon. 2. It’s still in marathon mode when you finish and greatly needs to transition back to normal life. Therefore, I have taken what I learned to offer up four recovery techniques to help get you out running again. He used to run the 90-kilometer (55-mile) Comrades Marathon in South Africa. Similar to stretching, walking will help loosen those muscles and keep them from contracting and tightening up. comments from well-meaning NRFs ("Non-Running Friends") to remind you why you go on a run to avoid them in the first place. It doesn’t matter if this is your first or tenth marathon, you must take recovery seriously when training for the big event. We put our bodies through months of higher mileage, speed work, strength training, foam rolling, and watching our nutrition, and then push ourselves right to the edge of our physical limit for 13.1, 26.2 miles, or beyond. More insight: Jim Hage, a 2:15 marathoner and one of only two men to win back-to-back Marine Corps Marathons, attests to a primary recovery method called "Hair o' the Dog." Running: None. Recovering from a marathon is a critical component to a perfect training plan that runners often neglect.. "Most people, when they're training for a marathon, they tend to get super lean, maybe the leanest they've ever been. "For a marathon, anyone who finished in about three hours and 40 minutes or slower, which is about 75 percent of people, generally needs about a week off." If you want to recover well, you’ve got to get in some deep sleep. Category: Sports. More insight: Make sure the masseuse knows not to rub too deeply. Use the time you spend recovering after your race to listen to your body. Here are the 4 most common things marathon runners will contend with after their marathon – and what you can do to speed up recovery. Recover faster with these guidelines. A marathon-a-week runner reveals his short-term recovery secrets. If you just want to get outside, gentle walking is a … I guess if running is the addiction, I don't want the cure. Alternate between cold water and hot water on your legs—one minute hot, then one minute cold. This will help your body recover quickly up to the first few hours after you reach the finish line. Waking up the morning after a distance race usually involves quite a bit of challenges to get moving. Every runner accepts recovery as vital to the training experience, yet it is poorly accepted … You'll lose those few pounds once you start ramping back up to a key event. Don’t be afraid to move your legs around with your hands if they are too sore to lift on their own. Take the extra time you have after finishing your race and dedicate it to recovery. After a marathon, he said, it “probably takes at least six months for the mind to recover fully.” It can take even more time to recover from longer races, in Dr. Noakes’s experience. Failing to properly recover may lead you to injury, burnout and even illness. Whitney, turned around and run back again, her words deserve credence. Recover faster with these guidelines. Did You Know That Santa Claus Is a Marathoner? What and why: Whether you are a multiple-finisher or a first-time survivor, the urge to scarf down lots of yummy but horrible food is almost too much to bear. Return from Marathon Recovery to Training For A Marathon. How we test gear. Pre-marathon training is important in preparing your body for the race. No or very limited running in the two weeks after the race. Marathon Recovery Rule 1: Take a Shower Immediately after the race you should forget the fact that you're an environmentalist and use some extra tap water for a contrast shower. To date, he has run 73 marathons and owns a PR of 2:55:34. More: Top 5 Half Marathon Fears and How to Conquer Them However, don’t push yourself too hard or you may overdo it. | Runnin’ for Sweets, Ice Bath Recovery Basics for Runners | Runnin’ for Sweets, How to Make a Running Comeback After Time Off | Runnin' for Sweets, 25k Training Recap: Week 13 | Runnin’ for Sweets, The 5 Biggest Mistakes Runners Make - and How to Fix Them | Runnin’ for Sweets, New Race Goals + Marathon Training Recap: Week 1 | Runnin’ for Sweets, 8 Crucial Foam Rolling Exercises for Runners | Runnin’ for Sweets, 4 Signs of Running Burnout (And How to Recover) | Runnin’ for Sweets, I Quit Sugar for 40 Days | My Foolproof Plan to Give Up Sugar, 7 Running Mistakes: The Worst Things to Do During a Long Run, How Many Miles to Run a Week: Your Optimal Running Mileage. Painkillers like Advil or Ibuprofen help reduce inflammation, relieve pressure in any of your joints and making it a little less painful to walk. Remember that elite athletes take a minimum of two very, very easy weeks to recover from a marathon, some longer. Not only does massage facilitate greater recovery and help prevent injury, but the training schedule of each individual runner will inform how and when the massage is done. You’ll find yourself ready to hit the roads feeling fresh in no time. Reach for Brooks’s Hyperion Tempo, The Elite 1 Is No Longer Brooks’s Fastest Shoe, Half Marathon Training Tips for New Runners. Take a hot bath for at least 15 min, foam roll or stretch afterward. For those of us to be crazy enough to run marathons, recovering from the race can be just as tough as the race itself. Then, forget about your tired legs and congratulate yourself and those around you. 1. But there have also been small studies showing that weight gain may occur in some people. How to Recover From a Marathon Quickly 26.2 Miles or Beyond: Expert Advice on Recovery From Endurance Training . [slideshow:102264]However, just the idea of taking some time off after a marathon is enough to drive some runners crazy. One of the best ways to get through this post-marathon period is to help a friend meet a goal. Will these things work for you? Pete Rea, a former 2:24 marathoner and the head coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, N.C., offers up a few long-term race recovery tips based on his  long-term, mileage-based, Arthur Lydiard-oriented approach to training. What I do after a marathon (or ultra). But if you’ve got a training regimen to stick to, or are taking part in a multi-day race, you need to recover — fast. It's great to be prepared, but what you do after your race is just as important as what you've done before. Even if you hydrated like a champ throughout the race and afterwards, the next morning is crucial. Spending just a few minutes lubricating those joints will help making standing up and getting moving easier. How to Recover Quickly from a Quadriceps Strain/Pull. What is a contrast shower? But beware that your system might be more fatigued than you realize. How to recovery quickly and efficiently after an Half Marathon/Marathon? Expecting your body to be able to jump right back in to your usual fitness routine is unrealistic. Yet, it's one that many runners neglect. Good race recovery is essential to bouncing back quickly after the substantial effort of a half marathon. A thigh strain or quadriceps strain is a tear in one of the four quadriceps muscles at the front of the thigh. The warm water really helps muscles relax and loosen, and the heat will likely feel like a godsend as you enter the recovery phase. How to Recover Quickly from a Marathon (or Half Marathon) Drink your calories (and electrolytes). So what to do? Both of these studies clearly indicate that the body needs at least 7-10 days of rest post marathon to fully recover from the cellular damage caused during the race. I hope these marathon recovery tips help you to quickly recover from your marathon experience! Recovery is an essential part of running, especially for runners who train for full and half marathons. You may be able to find more information about this and similar content at piano.io, 10 Epic Marathons You’ll Want to Consider in 2021, Why Slowing Down Can Help You Get Faster (Really! After my goal races, I try to get a massage to loosen everything up. Don’t forget: Recovery from every race is different. They concluded that massage and cold water immersion were best. And in the mean time, there are 10 things you can be doing to help recover quickly from that marathon (or half marathon). If you don’t give your body adequate time to recover you are much more susceptible to injury and then you’ll be hung up on the couch a whole lot longer than you bargained for. Don’t push yourself with any intense stretching, but some gentle movements will help get the blood flowing and loosen any tight muscles. By Dane Rauchenberg. It's time to celebrate and wind down for a week or so before heading back out to the training trenches. Join thousands of other runners in receiving weekly running tips, free downloads, and fitness motivation. While we can expect our own body to recover differently after each race, there are still a few strategies we can use to aid our recovery in every situation. According to a study conducted on 46 half marathon runners, scientists found that active recovery was one of the worst ways to quickly return to form. While listening to our bodies is always most important, there are a few strategies we can use to speed up the process and recover quickly from a marathon or half marathon. April 16, 2014. It combines nutrition, dynamic exercises, and sleep techniques to help you recover fast.. It’s important to understand why you get sore after a hard run and why this is a good thing. You have, after all, just run a marathon! Recovery Run After A Marathon. 7. "For a marathon, anyone who finished in about three hours and 40 minutes or slower, which is about 75 percent of people, generally needs about a week off." He needed a year to 18 months before he was mentally ready to do it again. Mar 8, 2020 - Whether it's your first race or 100th, it doesn't end when you cross the finish line. Once the immediate soreness has faded, spend some time stretching, foam rolling and completing gentle activities like yoga and walking. Recover faster with these guidelines. You just crossed the finish line; congratulations on running 26.2 miles and not breaking down! All anyone wants to do after a distance race is sit down and not get back up. Tiredness & Fatigue. The Fall marathon season is nearly upon us and many of us will be in the final weeks of training after months of blood, sweat and tears. So listen up and give it a try. As much as possible, try and stretch out your legs. If you're faster than that (you can pat yourself on the back), you need two or three weeks to let your legs recover from the thrashing… Return to Marathon Training Tips home. HYDRATE, DRINK! When it comes to active recovery shortly after a half marathon, going for a run can actually be disadvantageous for recovery. That's what I did, and for me, the proof was in the end results. Receive weekly workouts, running tips and fitness motivation right to your inbox! When you run a hard workout, you break your body down. Here are a few tips: Replace your fluids and electrolytes immediately after the marathon Replenish your ATP energy stores Related: The Surprisingly Easy Way to Drink More Water. No matter how well you have trained or how strong you may feel on race day, recovering from distance races takes quite a bit of time. A marathon is often a bucket-list goal for runners. Cough cures - what really works. A Quick Guide To Post-marathon Recovery. Yet on the other hand, expecting to not do anything at all and magically recover is just as silly. But remember, the body is in desperate need of repair after the rigors of a marathon and its immune system is at its weakest. Don’t get restless and try lacing up your running shoes too quickly. Sort of like having a cold; I generally feel worse if I give in and feel sorry for myself.". More insight: Don't let up on your carb intake just because you're done with the marathon. Finding a tennis ball or golf ball to lightly rub against any tight spots can help break up those adhesions and bring blood flow to the area. 922 Shares 1. Unfortunately, if you don’t properly recover from your marathon, you’ll increase your injury risk, increase the total marathon recovery time, and limit your long-term potential – making it harder to break your PR and stay healthy. FYI - Hotpod Yoga is offering marathon runners a free hot yoga class between 28 April and 4 May so I would snap those up to help you recover quickly. It’s often hard to remember that the race is not over as soon as we cross the finish line. Warm moist air can do wonders for bringing out phlegm and thinning mucous. It’s a critical component of your training but recovery often gets forgotten about once the race is over. One of Marathonguide.com's top marathoners of 2006, Mike Aldrink of Columbus, Ohio, concurs. Today (Thursday) I feel like I could actually run again. ", When should you race again? You have done it! You’ll need more liquids than usual for the few days after the race, and this method helps pump your body with the fluids and sugars it needs to rebuild torn muscle fibers.