Half Marathon Recovery If you've spent weeks training for your half marathon and you've crushed your race - Congratulations! Because of its distance at 26.2 miles (or about 42.2km), it takes dedication and a lengthier training cycle to complete a marathon. Painkillers like Advil or Ibuprofen help reduce inflammation, relieve pressure in any of your joints and making it a little less painful to walk. Nothing beats a good massage.Not only does it feel great, but massage has been shown to aid recovery and repair damaged muscles. Jun 25, 2017 - Marathon recovery is just as essential to your marathon training as is your training. So listen up and give it a try. Recovering after a marathon is a more complex process than a 10k or half-marathon. Therefore, I have taken what I learned to offer up four recovery techniques to help get you out running again. "As a coach, I don't know I would ever race an athlete in a 10K a few weeks after a marathon, but that doesn't mean one couldn't do it because you have the aerobic fitness to do it. However, by the same token, if you've just trained hard and run a 26.2-miler, chances are you're not of the type who enjoys resting on your laurels. Marathon Recovery: How to recover from a marathon quickly! Yet, it's one that many runners neglect. Category: Sports. Moreover, the psychological boost he receives from not remaining sedentary is quite high, even if he only goes for a short, slow jog. How does recovery from an ultra marathon differ from a regular marathon? He used to run the 90-kilometer (55-mile) Comrades Marathon in South Africa. Pay attention to its cues. It doesn’t matter if you’re a beginner runner or seasoned pro – skipping the recovery period is a terrible mistake. "I do believe active recovery tends to bring people around a bit quicker than by literally not doing anything. Rather than trying to eat a huge meal to replenish your lost energy, try to have small snacks periodically throughout the day. Whitney, turned around and run back again, her words deserve credence. Your body experienced a lot more stress so it needs a smarter recovery plan – and that’s what we’re going to go over right now. More: Top 5 Half Marathon Fears and How to Conquer Them Don’t forget: Recovery from every race is different. What and why: We have all heard how you should keep moving and not sit down immediately after finishing a marathon. For someone who has run the 135-mile Badwater race through Death Valley, climbed 14,505-foot Mt. Related: 10 Best Lower Body Stretches for Runners. And with the marathon, I would encourage runners not to do anything intense -- no tempo runs, no intervals, no hill repeats -- in that first 26 days. 1. I’m usually not a fan of pain killers, but Ibuprofen can really help avoid swelling in these situation. All anyone wants to do after a distance race is sit down and not get back up. Whether you’re recovering from a marathon or half marathon, your body is going to need time. 922 Shares Here are a few tips: Replace your fluids and electrolytes immediately after the marathon Replenish your ATP energy stores A thigh strain or quadriceps strain is a tear in one of the four quadriceps muscles at the front of the thigh. However, don’t push yourself too hard or you may overdo it. 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? You’ll find yourself ready to hit the roads feeling fresh in no time. "Most people, when they're training for a marathon, they tend to get super lean, maybe the leanest they've ever been. Providing gentle blood flow to sore areas not only helps bring nutrients that heal into the muscles, but also assists in moving out the waste products and damaged tissue, and that serves to reduce post-race soreness. How to Recover From a Marathon Quickly 26.2 Miles or Beyond: Expert Advice on Recovery From Endurance Training . Expecting your body to be able to jump right back in to your usual fitness routine is unrealistic. Similar to stretching, walking will help loosen those muscles and keep them from contracting and tightening up. 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. 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. 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. Category: Sports. If you have a peak race on your calendar and you planned on that being your last race, if you run well, don't make it your last race. It’s still in marathon mode when you finish and greatly needs to transition back to normal life. Marathon Recovery: Days 7-15. It feels like we are never going to get back to normal, but using these tips, you can be back to chasing your next challenge quicker than ever! Both your mind and body need a break from the rigorous ins and outs of a lengthy training schedule. Post Marathon Recovery . 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. 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. How to recovery quickly and efficiently after an Half Marathon/Marathon? What is a contrast shower? However, letting yourself sit down immediately after finishing will only prolong your recovery period. Will these things work for you? And in the mean time, there are 10 things you can be doing to help recover quickly from that marathon (or half marathon). These muscles consist of the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. Marathon Recovery Advice. Jun 1, 2008 And being able to bounce back is great for your morale. ", Actively recover with cross-training. There are many things a person should do after any type of exercise but it is particularly important after competing in a marathon to make sure the recovery process is taken just as seriously as the training process. To date, he has run 73 marathons and owns a PR of 2:55:34. A marathon is often a bucket-list goal for runners. Most runners find that they are not very hungry after running extreme distances. Every runner accepts recovery as vital to the training experience, yet it is poorly accepted … Recovery Run After A Marathon. Recovering from a marathon is a critical component to a perfect training plan that runners often neglect.. It will give your immune system a break. A marathon places massive stress on your body so it’s important to give yourself time to recover after a race. Running: None. So while you’re enjoying the post race bliss, now is the time you need to focus on your marathon recovery. How do you recover as soon as possible so you can run at optimal level again? "To be honest, it is so hard for me to just jump in the ice bath," she says. In addition, it only takes so many "How long was this marathon?" During days 7-15, you can run further. Return to Marathon Training Tips home. Hopefully, but remember that no two runners are the same, so the best way to find out what works for you is to experiment. More insight: Don't let up on your carb intake just because you're done with the marathon. This doesn’t mean you need to walk around for the rest of the day – just make sure to take periodic walk breaks every 15-30 minutes while you’re relaxing to ensure that your muscles don’t lock up. 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. Marathon Recovery: Days 16+ Once you reach day 16, you can slowly return your regular running pace and distance. Congratulations, my fellow runners! This is to prevent going to the opposite extreme and having too much liquid for the amount of salt in your system, which can result in hyponatremia. 2. A lot of the East African runners will take a month after a race where they will do very, very little. Rest! Recovering Quickly from a Marathon. This will help your body recover quickly up to the first few hours after you reach the finish line. That's what I did, and for me, the proof was in the end results. Don’t be afraid to move your legs around with your hands if they are too sore to lift on their own. Marathon Recovery: How to recover from a marathon quickly! There are five things you can do that I have learned from other coaches or through personal experience how to get those legs feeling normal again. And, to some extent, you have earned the right to do so. Take a least a 90 minute nap that afternoon if you want to speed your running recovery. What I do after a marathon (or ultra). Be patient and get plenty of rest. As such, I underwent a self-imposed crash course in recovery techniques using myself as the guinea pig. Receive weekly workouts, running tips and fitness motivation right to your inbox! But before you celebrate, here are some things that you should do immediately after the marathon. 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. Running long distances will place a great deal of pressure on both your mind and body, so you will need plenty of rest and recovery to build up your stamina and endurance. Commit! Rest smart and find your way back to training with these post-marathon training tips. Here are some marathon recovery tips for the 3 weeks after your marathon. Even if it's an easy 25- to 30-minute stationary bike ride, going for a swim, jogging 20 minutes on grass or going for a short hike, just doing something to move your legs, elevate your heart rate a little bit into your aerobic zone, I think is a good thing. How to Quickly Recover from Marathon Training Reading Time: 4 minutes. 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