Having just about come down from the shock of getting a PB in the Madrid Marathon I thought I’d share my insight into recovering after a marathon. I have to admit I’m possibly my body’s own worst enemy when it comes to recovering (i.e. I’m not great at sitting around & doing nothing)! But when you’ve put yourself through your paces & meandered 26.2 miles in the heat you need to take a time out, don’t rush back in — you’ll only learn the hard way by getting an injury and put yourself out for longer!
1. Take an ice bath – yes it might sound horrendous! But trust me, it’s so worth it. Even if you can only bear it for a minute or two your muscles will thank you for it in the morning.
2. Get a light massage – some people have the urgency to get a ‘sports’ massage post-marathon, but the scrutiny may do you more harm than good. By all means get a massage, but just take it easy.
3. Go for a run – for some this is easier said than done. It’s something to put into action two days after running your Marathon, yes you need rest – but you also need to keep moving. Your body has got used to training, don’t let it slip away, getting the bloody flowing again at a very gentle jog will help — I promise!
4. Eat lots of fruit & protein – the natural sugar and carbohydrates in the fruit will do you a world of good and give your body what it needs to recover properly, you burnt a serious number of calories pounding the streets now it’s time to take back on what your body needs to repair and avoid any damage.
5. Cross-train – if you can’t succumb to a run just yet, get out there and go for a swim or a cycle. Keeping your legs moving with low-impact exercise will speed up the recovery process. Don’t do anything too strenuous, but don’t just stop completely! That’ll do you more harm than good!
The Habit Hunter x