Whether you are a competing athlete or just a fan of the sport, finishing a marathon is one of the most memorable milestones in a runner’s journey. Marathons require tremendous discipline along with months of preparation and training. Joining a marathon when you’re not physically and mentally prepared can hurt you, or worse, hinder you from running at all. 

Both seasoned and first-time marathon runners are not exempted from the after-effects of running a 42-kilometer track. This is why finishers should give time for their muscle recovery as much as they did training. If you just finished a marathon, here are things you can do to quicken your recovery. 

1. Get A Lot of Rest

It’s normal to still feel some soreness several days after a marathon. Give your muscles, joints, and tendons time to recover from the pain, and don’t force yourself to go out for a recovery run. Running a few days after the marathon can lead to severe injuries, so it’s best just to stay put for now.

If you’re worried about not getting any training for a week, it won’t actually affect your performance once you get back on track. The important thing is to give your body enough time to rest and recover.

2. Treat Yourself

You must have deprived yourself of sweets, sodas, and other delicious foods during your training for the marathon. Since you have reached your goal, reward yourself with a few cheat days. Eat delicious food, and don’t feel guilty for having desserts too! However, don’t set aside nutritious foods completely—your body still needs to recharge, after all. Healthy food will make it easier for you to go back to training soon enough.

While you are rewarding yourself, don’t forget to thank your legs and feet for enduring the struggle and finishing the marathon. Consider going to a reflexologist for some feet relief or to a sports massage therapist to get a post event massage or a spa to get a good warm bath. These are great ways to pay your body for its hard work. 

3. Explore Other Activities 

If running is a part of your career or daily routine, you might feel guilty and deprived if you skip it for a few days. However, keep in mind that you are doing this to give your body time to recover. You have just gone through a tremendous endeavor, and stopping for a bit doesn’t mean you’re slacking at all! 

In the meantime, you can explore other activities that you’ve been wanting to try. Get on your bike for a leisurely ride or challenge your arm strength through ping pong. Whatever it is, make sure that it’s light enough for your legs and feet and concentrate on having fun rather than exerting too much effort. 

4. Create a Recovery Plan

Time matters when it comes to post-marathon recovery. Running too soon can extend your recovery time due to serious injuries, but relaxing for too long can lead to lost momentum. Therefore, create a plan on when you should rest and when you should go back to training. 

Consultation with an expert will help you determine the amount of food and sleep you need to recover quickly. 

Conclusion

Having a marathoner’s finisher shirt and medal is one of the best achievements for any runner. As much as you want to get back on track after finishing a marathon, you should pay attention to your recovery. If you push yourself too much, it may lead to severe injuries.

Reclaim your inner champion with Meg Parker, an international health coach and a skilled massage therapist who can help athletes recover faster. Aside from being a skilled therapist in many fields, I am also a fitness coach, personal trainer, a mind, body, and mental skills trainer. Sign up for fitness services today!