How to recover from your marathon
5 simple steps to recover from your marathon:
Step 1: Within half an hour...
Within half an hour of completing the marathon eat a snack that has both carbohydrates and protein. A small tuna sandwich or a cereal bar and a protein drink. Drink plenty of water and have an energy drink to replace the salts and minerals you have lost through sweat during the marathon.
Step 2: Within an hour…
Stay mobile and try to gently stretch your hamstring and quad muscles. If there is an onsite massage therapist get a brief 15minute post marathon massage. Stay warm and hydrated.
Step 3: Within the next few hours…
Take a bath with warm water (no need for ice bath unless you are an elite athlete…see our other blog on Cold Immersion) and try to eat a larger meal with a good mix of carbohydrate, protein and fats, something like Spaghetti Bolognese or a Roast Dinner. Avoid alcohol.
Step 4: Within 24hrs…
Get adequate sleep so the body has a chance to start the recovery process. Sleep is so important in recovery from all exercise.
Step 5: Within the next few days….
Get to a qualified Sports massage therapist and have a treatment to flush the legs through and deal with any niggles arising from the marathon.
One of my rules for racing is that you should take a day off hard running for every mile you have run! That’s 26 days with no hard running. This will mean you will come back to running in a month feeling ready to take on your next challange.
Samantha Bramley is a Sports Therapist working at Active Potential Therapy.