Completing a marathon is a remarkable accomplishment that requires dedication, discipline, and months of preparation. Training for a marathon places a significant amount of stress on your body, both physically and mentally. When you cross the finish line, you may feel an overwhelming sense of relief, pride, and accomplishment. However, the post-race recovery period is just as important as the race itself, as it is essential to allow your body to heal and recover.
During a marathon, your body is subjected to prolonged physical exertion, which can cause a wide range of physiological changes, such as muscle damage, inflammation, dehydration, and fatigue. Therefore, proper recovery strategies are crucial to reduce the risk of injury and improve your overall performance in future races.
- Hydration :- After completing a marathon, your body will likely have lost a significant amount of fluid due to sweating and increased respiration rates during the race. Proper rehydration is crucial to help your body recover, improve your overall performance, and prevent injury. Dehydration can lead to a range of negative effects, including fatigue, muscle cramps, dizziness, and decreased cognitive function. Research has shown that rehydration is most effective when consuming a sodium-rich sports drink that can enhance fluid retention. Sodium is an essential electrolyte that helps the body maintain fluid balance and is lost in sweat during prolonged exercise. A sports drink with a sodium content of approximately 600-1000 mg/L can help replenish these lost electrolytes and improve hydration status (1). In addition to consuming fluids that contain sodium, consuming a beverage with a 2:1 glucose-to-fructose ratio can also improve fluid absorption and promote better endurance performance. This ratio has been shown to increase carbohydrate uptake and utilization, resulting in better glycogen restoration and improved endurance capacity (2). It’s essential to note that proper hydration doesn’t mean just drinking enough water or sports drinks immediately after a race. Proper hydration should be maintained in the days leading up to the race and continued throughout the recovery period. Drinking fluids regularly, even when you don’t feel thirsty, can help you stay hydrated and improve your overall performance. Overall, proper hydration is crucial for optimal recovery after a marathon, and consuming a sodium-rich sports drink with a 2:1 glucose-to-fructose ratio can be beneficial to enhance fluid retention and promote better endurance performance.
- Nutrition: Research has shown that consuming a high-protein meal immediately after a marathon can enhance recovery and reduce muscle damage (3). Protein is an essential nutrient that helps repair and rebuild damaged muscle tissue, promote muscle growth, and improve overall muscle function. Consuming a meal that contains approximately 20-30 grams of protein can provide the necessary amino acids to promote muscle repair and recovery. Additionally, consuming tart cherry juice can aid in post-marathon recovery. Tart cherries are rich in antioxidants and anti-inflammatory compounds, such as anthocyanins and phenolic acids, which can help reduce inflammation and muscle damage caused by prolonged exercise (4). Drinking tart cherry juice before and after a marathon has been shown to reduce muscle soreness and improve muscle function, allowing for a quicker recovery (5). It’s essential to note that proper recovery nutrition should consist of a balance of carbohydrates, protein, and healthy fats. Consuming a nutrient-rich diet that contains a variety of whole foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats can help provide the necessary nutrients and antioxidants to promote recovery and reduce inflammation.
- Rest: Taking a few days of complete rest immediately after a marathon can help improve recovery and reduce muscle soreness (5). During this time, your body will focus on repairing the damage caused by the race, such as repairing damaged muscle tissue and replenishing glycogen stores. Resting also helps to reduce inflammation and fatigue, which can help improve overall recovery. After a few days of complete rest, it’s important to engage in light activities to promote blood flow and mobility. Activities such as walking, yoga, or swimming can help reduce muscle soreness and stiffness, improve flexibility, and promote circulation. These low-impact activities can also help maintain cardiovascular fitness and mental well-being, which can be beneficial for overall recovery. It’s important to note that returning to high-intensity exercise too soon after a marathon can be detrimental to your recovery and increase the risk of injury. Gradually increasing exercise intensity and duration over several weeks can help prevent injury and improve overall performance.
- Stretching: Foam rolling and static stretching are two effective methods that can help reduce muscle soreness and improve flexibility after a marathon. These techniques can help alleviate tension and tightness in the muscles, promote relaxation, and improve mobility. Foam rolling involves using a foam roller to apply pressure to different areas of the body, targeting specific muscle groups. The pressure from the foam roller can help break up adhesions and scar tissue in the muscles, which can improve mobility, flexibility, and reduce muscle soreness. Research has shown that foam rolling can be an effective method for reducing delayed onset muscle soreness (DOMS) after exercise, including running (6). Static stretching involves holding a muscle in a lengthened position for a period of time. This can help increase flexibility, improve range of motion, and reduce muscle soreness. Research has shown that static stretching can help reduce muscle soreness after exercise, including running (7). Additionally, stretching can improve blood flow to the muscles, which can aid in recovery by delivering essential nutrients and oxygen to the muscles. It’s important to note that while foam rolling and static stretching can be effective for reducing muscle soreness and improving flexibility, they should not be used as a substitute for rest and recovery. Overstretching or using too much pressure on the foam roller can cause further muscle damage and delay recovery. It’s important to use these techniques in conjunction with proper rest, nutrition, and hydration.
- Cold Water Immersion: Taking a cold water immersion bath after a marathon is a popular recovery technique used by many athletes. Research has shown that cold water immersion can help reduce muscle soreness and improve recovery after intense exercise, including running a marathon (7). Cold water immersion involves immersing the body in cold water for a period of time. The cold water helps to decrease inflammation and swelling in the muscles by constricting blood vessels, reducing the amount of blood flow to the muscles. This constriction helps to flush out waste products and reduce soreness. Alternating between hot and cold water immersion can also aid in recovery and reduce muscle soreness. This technique, known as contrast water therapy, involves alternating between immersing the body in hot and cold water for a specific amount of time. The hot water helps to increase blood flow to the muscles, while the cold water helps to reduce inflammation and soreness. This contrast therapy can help promote circulation and speed up the recovery process (8).
Incorporating these evidence-based tips into your post-marathon recovery routine can help you recover faster, reduce soreness, and promote overall wellness. It’s important to note that every individual’s recovery needs may differ, and it’s essential to listen to your body and adjust accordingly. There are of course many different ways to recover and this may be due to your experience as a runner. Remember more than anything enjoy the moment, relish in the discomfort. You earned it!!
Thanks for Reading
James @physiorun
References
- O’Brien, M. J., Ivy, J. L., & Holder, C. L. (2016). Fluid retention following an 11-day extreme running race. International Journal of Sport Nutrition and Exercise Metabolism, 26(5), 468-476. doi: 10.1123/ijsnem.2015-0244
- Beelen, M., Tieland, M., Gijsen, A. P., Vandereyt, H., Kies, A. K., Kuipers, H., … & van Loon, L. J. (2010). Coingestion of carbohydrate and protein hydrolysate stimulates muscle protein synthesis during exercise in young men, with no further increase during subsequent overnight recovery. The Journal of Nutrition, 140(4), 745-751. doi: 10.3945/jn.109.117251
- Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Journal of the American College of Nutrition, 33(2), 163-175. doi: 10.1080/07315724.2013.875365
- Connolly, D. A., McHugh, M. P., Padilla-Zakour, O. I., Carlson, L., & Sayers, S. P. (2006). Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine, 40(8), 679-683. doi: 10.1136/bjsm.2005.025429
- Halson, S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine, 44(Suppl 1), S13-S23. doi: 10.1007/s40279-014-0147-0
- Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5-13. doi: 10.4085/1062-6050-50.1.01
- Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Medicine, 43(11), 1101-1130. doi: 10.1007/s40279-013-0070-8
- Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008). Effect of hydrotherapy on the signs and symptoms of delayed onset muscle soreness. European Journal of Applied Physiology, 102(4), 447-455. doi: 10.1007/s00421-007-0668-8