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Most marathoners agree
that the last 6.2 miles of the race are just as difficult as the first
20. It's during that last, seemingly endless stretch that calves tighten,
quads burn, and joints you didn't know existed start to ache. But all
that becomes a blur as sheer force of will drives you toward the finish
line.
Unfortunately, crossing
the finish line doesn't make the pain go away. Just as marathon training
takes a long time, so does marathon recovery. But you can start the recovery
process immediately after crossing the finish line.
The first
few hours
The experts offer the following tips to start your road to recovery:
- Keep moving
The temptation to collapse and lie down when you cross the finish line
might be overwhelming, but don't. Instead, walk around slowly while
you start to re-hydrate.
- Drink
Your cells need fluid after the race, no matter how much you drank during
the race. But water alone won't do the trick. After a marathon, you
will have a low concentration of sodium in your blood and the fluid
around the cells in your body, making it difficult for your cells to
take in more fluids. Drinking sports drinks or eating salty foods, like
pretzels, will help your cells absorb the fluids they need.
- Eat
You should also eat carbohydrates to restore the glycogen the form of
carbohydrate that is stored in your muscles and used for fuel during
exercise that running a marathon depletes. According to sports nutritionists,
your muscles get well fueled when you eat about 0.5 grams of carbohydrate
per pound of body weight per hour for five hours after exhaustive exercise.
For a 150-pound athlete, this means eating something equivalent to a
big bagel every hour. In addition to carbohydrate, you need protein,
so experts suggest adding milk to cereal, turkey to a bagel or roll,
or yogurt to fruit for a recovery snack.
After you complete a marathon you might not be ready to eat immediately.
Eat as soon as you feel ready; if it makes you feel queasy or nauseous,
take a break. Make an effort to take in nutrient-packed foods, and continue
drinking and eating healthy foods the day after the race.
- Take care of your
body
Other than eating and drinking, there are a few things to keep in mind
in the hours following the race. Try to do what makes you feel better.
If stretching feels good, stretch. If walking keeps you from getting
tight, keep walking slowly. If you feel a throbbing injury, ice it.
- Use ice, not heat
Heat is one thing you should avoid during the few days after the race.
A Jacuzzi or hot tub, or even a heating pad, might seem like the perfect
remedy for aching legs, but heat can actually exacerbate injuries during
the 72 hours following the race. It seems less soothing, but you should
ice your aching muscles and joints instead.
The first
week or two
The recovery continues in the weeks following the race:
- Rest
Once you have completed a marathon, you will be sore. Climbing and descending
stairs presents quite a challenge. Pay attention to your body and its
need for rest. In a few days, the soreness will begin to subside.
- Stretch out
”Light walking and stretching will help you regain some flexibility
and decrease muscle soreness," says Kim Liljeblad, an Ironman triathlete
and marathon training coach.
- Lay off the running
Training for a marathon gets you in the habit of running a lot. After
a few days of rest, you may start itching to hit the road again. Try
not to do that. Recovery is as important as training.
Try to abstain completely from running for at least one week, preferably
two. When you return to running, take it very easy. Go out at whatever
pace you feel you can do, for no more than an hour at a time.
Six weeks
of rehab
Don't worry; your body won't ache for the six weeks following the marathon.
But just because the pain isn't acute doesn't mean you're back to full
strength. Full recovery from a marathon takes a minimum of six weeks,
according to experts. Use the time to try other fitness activities that
don't stress your body as much as running, and ease up on your running
mileage and intensity.
There's a general guideline that states: No more than 10 percent of your
mileage should be spent racing. A marathon is 10 percent of 262 miles,
so you have a way to go before you should be racing again.
Kick back
and relax
Finishing a marathon is an incredible athletic feat. Enjoy it for a while,
and give your body the time it needs and deserves to make a complete recovery.
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