Three Post Marathon Recovery Tips

So you’ve trained for the marathon, you've run the race, now what? It can be tempting (depending on how the race went) to jump right back into training for your next race or adventure. Unlike an ultra, where the mind really does crave some downtime, I think a marathon is just short enough that if you didn’t race quite to your potential it can be easy to want to hit the ground running a day or so later.

Throughout the years, I’ve been grateful that I typically recover from races pretty quickly-often the body beats the mind in desire to get back to running. For a few reasons, this post race cycle has been pretty rough-in fact the legs may have even felt worse the few days after the CO marathon than they did Run Rabbit Run (a race 73.8 miles longer). Even though the last 9 miles of the marathon were far slower than expected I really think my body did give everything it had that day. I didn’t have the intense ache in the legs like you’d get after an ultra, but almost slight "tear" feelings in my quads, hamstrings and left calf muscle. I equate most of that to my body trying to overcompensate for the weak achilles during the later stages of the race and the net downhill course structure. All that to say, recovery needs to be a priority if I want to get back to running soon and feeling strong!

Here are a few strategies I’ve been utilizing in the days post race.

Rest

Something I’ve actually not been thrilled about because my desire to run is there! Like I mentioned, my legs feel trashed and its been quite the scene watching me try to navigate the stairs. Instead of trying to force running my recovery miles, I’ve opted for easy hikes, walks, & mobility work. As much as I hate being at 0 miles so far for the week, I can feel slight improvements each day-improvements I may not see if I were trying to grit through a run. A little soreness is fine to run through, but if something is truly painful or uncomfortable you’re doing more harm than good…a lesson I’ve had to learn the hard way many times. I also don’t recommend just laying on the couch. Some mobility that keeps the blood flowing can be really beneficial. Think easy walks, hikes, foam rolling, stretching, mobility, yoga, easy biking etc. As far as the time frame, that really depends on how you feel. The rule of thumb is 1 day off per 10 miles run so you’d be looking at 2-3 days for a marathon. You could certainly do more than that if you feel any lingering niggles, but I would shoot for 2-3 minimum regardless. That is unless you are using the marathon as a training run in preparation for a key race, which is a different approach entirely. Also aim to get adequate sleep here (eight-nine hours a night if possible). Your body does some of its best recovery while you sleep so don’t skimp on that here!

Nutrition

Just as proper nutrition is key to training and racing at high levels, adequate fuel is vital for optimal recovery. Think very nutrient dense foods that aid in lowering inflammation and in muscle repair. This is the time to focus on plenty of fruits, veggies, and protein. I don’t count macros or calories but if there were a time to do so I think it’s in the recovery phase to make sure you’re giving the body what it needs to repair and get back to high levels of training injury free. I’ve been enjoying pumpkin protein smoothies, stir fry’s full of cruciferous veggies like broccoli, brussel sprouts, bok choy and kale accompanied with tofu or beans, and desserts like berries and green tea steamers. I know post race it can be really difficult to get in adequate calories because you just don’t feel like eating. Depending on the race distance that feeling can last for several days. However, it really is crucial for you to continue getting in those nutrients. If I find myself with a loss of appetite I’ll turn to quick calories like smoothies, soups, and nuts. Preparing a large smoothie in the morning and sipping on it throughout the day helps to keep you properly fueled and recovering. You did work really hard though, so don’t put too much pressure on yourself to eat perfect! Heck, you ran a long way so enjoy that ice cream or burger! And just as a quick reminder, just because you’re not running as much during this recovery phase doesn’t mean you don’t need to eat. You need fuel regardless of if you ran that day or not so now’s not the time to restrict.

Think of something other than running

Long distance running can be pretty all consuming, taking much of your energy both physical and mental. To prevent burnout it can be helpful to build in a period of time to think of something other than running. It’s not sustainable to keep a high level of focus 365 days a year and this is the time to shift that focus to something else. Test out a few new recipes, (hey, you can knock out 2 out of 3 recovery steps if you do this one), spend time with friends, or focus on a different hobby like music, art, or writing. Many high level athletes train hard but also recover hard as well, even taking a month or so off in the down season. Not only is this beneficial for the body but really powerful for the mind. Be kind to yourself. You deserve this rest. Take some time to reflect on your race and make plans for upcoming training but don’t forget to carve your mental downtime in as well.

Hopefully within the next few days my body will get on board and I’ll be back to training for my next adventure….anyone have a crazy challenge or race idea??