By in Sports Physiotherapy

How to Recover from a Marathon : 7 Top Tips

Well done to everyone that has completed a marathon, recently; be it in Brighton, London, or Paris!

It takes strength of mind and resolve to sign-up to – and finish – a marathon. The amount of training and focus that is required is incredible. Anyone that takes part soon realises that while you are marathon training it can take over your life in so many different ways.

The body undergoes tremendous physical duress both during a marathon and throughout training. Therefore it is important that you do not rush into things and that you give your mind and body time to rest.

Here are 7 top tips to help you recover from a marathon:

Tip #1 Refuel

Immediately following the race, try to eat something like a banana, energy bar, sports drink, fruit or bagel, to refuel. Your body needs to replenish its depleted stores of electrolytes, and fluids. It also needs to repair damaged muscle tissue, building a stronger body.

Tip #2 Ice Baths

When you get home consider an ice bath and submerge your lower body for 15 minutes. Although you do not need the water too cold, 55 degrees is optimal, and 65 degrees will do. Many elite athletes take ice baths frequently as a way to recover faster and reduce muscle pain after intense training sessions or competitions.

Tip #3 Rest

Take a nap and rest your legs. Maybe go for a gentle walk if you want to loosen your legs. Rest and relaxation are important for the body too.

Tip #5 Massage

Days 1-3 after the race, consider having a light massage, it will aid recovery and help loosen your muscles.

Tip #6 Boost Immunities

Eat plenty of fruits, carbohydrates, and protein. The latter will help repair the muscle damage while the fruit will give you a boost of vitamin C to boost your immune system which will be quite low after running a marathon; so look after yourself. Now is the time that you may be prone to colds or illness while your body is recovering.

Tip #7 Other Advice

They say for every mile you run it takes a day to recover. This means if you run 26 miles, you’ll need 26 days to fully recover. However, it won’t hurt your recovery to consider going for a gentle run after 3-4 days of rest. After 4-7 days, deep tissue massage and/or contrast bathing will further aid recovery.

Other helpful resources:

Focusing on the 2015 London Marathon
5 Top Tips When Training for the London Marathon 2015
Forefoot Running or Heel Striking?
Prevention and Treatment for Runners Knee
Plantar Fasciitis – A Step in the Wrong Direction

If you or someone you know is running a marathon this year, and you want help or advice call The Body Matters on 01702 714 968. Gift vouchers are available.

Louise
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