Running a marathon is not for the faint of heart. It’s not something you can decide on a whim to try, either, unless you’ve been training for one all your life! Hammering out over 25 miles will exhaust your body, coupled with all the training you’ve done up until race day. Now that you’ve achieved your goals, it’s time to get started on a marathon recovery plan.

Resting is crucial to your recovery, although it will look different from runner to runner. Some require weeks of running fewer miles before they can dive right back into running, while others need extensive rest and recovery before returning to regular training. Here’s what you need to know:

Your Post-Marathon Recovery Diet

Eating well is an essential part of the training, as consuming the right foods and drinks will supply you with enough fuel to pull through your most challenging days. You’ll also need to find proper nutrition that doesn’t mess with your digestive system, as dealing with an upset stomach while burning your shoes on the road is an incredibly uncomfortable experience. However, what you eat while you recover is just as important, as it will fill you up with the nutrients you lost and require for muscle recovery. 

Everyone’s favorite macronutrient, carbohydrates, is your body’s favorite source of energy during a marathon, which means you need plenty of it before you’re off to the races. You’ll also need plenty of it when recovering from a marathon, along with protein, to replenish your stores. It’s best to opt for real, whole foods to help speed up your recovery. Above all, don’t forget to hydrate since your body needs plenty of fluids to flush out all the toxins and waste in your system!

Massages for Muscle Recovery

One thing that follows every marathon is the incredible muscle strain, aches, and pains from pounding the pavement for nearly 30 miles. What you can look forward to, however, is the many massages that await you when you’re ready to start focusing on muscle recovery. If you’re not a fan of massages, you’ll realize just how much it helps you once you get into it!

Massages are famous for loosening the tensions in your muscles, undoing the knots and strains accumulated after running a marathon. You can start by stretching your legs out in front of you after your run and pressing your thumbs into the muscles on both sides of your shin bone while rotating your ankles in each direction. Then, carefully look for sore spots on your leg and knead them with your thumb.

If you have a foam roller or a lacrosse ball, put it underneath your glute and roll it around to relax your glute muscles. If you find the winning, tight spot, keep it there until the pressure abates.  Highly recommend to only do it up for a minute then give the tissue a break and revisit later.  When you’re done, put the foam roller beneath your calf muscles and roll it forward and backward to give it a good myofascial release. 

Resting After a Marathon

After straining your muscles to run a marathon, you’ll want to dedicate enough time to resting after. Your body needs a lot of time to repair itself, so it’s best to avoid running for at least one entire week. You’re free to exercise in this period, but make sure you choose light recovery exercises that don’t involve resistance or pounding. Bike rides, leisurely walks, or swimming are movements to help with the recovery process. 

It’s also crucial to make sure you get enough rest at night, which means sleeping and waking at proper hours. Being well-rested will also keep sickness at bay while your body recuperates, which is essential to whip yourself back into shape. You’ll also want to avoid drinking alcohol at night or exposing yourself to blue light from electronic devices. 

Conclusion

Running a marathon is a wonderful accomplishment, so congratulations on finishing! However, it’s essential to give your body enough nutrients and rest to make sure it reverts back to top condition. By keeping these tips in mind, you’ll be ready for another marathon before you know it!

Meg Parker is a health and wellness coach and massage therapist that works on all types of individuals, from citizens to international athletes. I specialize in many massages, like deep tissue, lymph drainage, sports massage, and many more. Reclaim your inner champion today by getting in touch with me today!