Five Great Ways to Recover From Your First Marathon

Now that you’ve overcome the 26.2 mile juggernaut it’s crucial to finish strong. What? You thought that it ended when you crossed the finish line to a chorus of cheers by family, friends and other anonymous well-wishers? You were wrong. You must finish what you’ve started. 

You’ve completed a few-for some others several-months of dedicated marathon training. Yes, the hard part is over. But a proper recovery will allow your aching muscles and joints to heal as needed. There are no shortcuts here. The good news is that it will probably only take a few more days.  

The Science Behind it All

Immediately following a long distance run (marathon), studies reveal that your running economy (how efficiently your body uses oxygen) is significantly impaired. While your hard work may appear to be water under the bridge, the body still struggles to heal and renew itself. 

You’re probably wondering what’s the right formula for rest & recovery. In the past it was, incorrectly, believed that it took one day of rest for every mile raced. Others recommend resting for three to seven days after a marathon so that muscles can recover, before easing back into running. 

Research also indicates that soreness (or the lack thereof) is not a good indicator of muscular healing. In other words, just because you aren’t sore anymore doesn’t mean that you are fully healed. This is the danger for marathon runners: post-marathon muscular soreness fades after a few days but submicroscopic damage within the muscle cells remains. 

Here are five ways to recover from your first marathon

Rest up...

Understandably, no runner wants to get super-fit and then lose that edge during the recovery period. Fear not, because most research indicates that as long as there is an aerobic stimulus once every two to three days, aerobic fitness will be maintained. The key is to run once every other day-except for the first few days after the marathon-to minimize any loss of your base fitness.

Shower...

Alternate between hot and cold water on your legs-one minute cold then one minute hot. The cold water causes vasoconstriction (blood vessels close and get smaller) of your leg’s blood vessels. The hot water causes vasodilation (blood vessels open and get bigger). The oscillation between your blood vessels closing and opening helps rush oxygen-rich blood to your legs. 

Consume protein...

Enjoy a nice protein-rich meal. Protein is also needed to mend muscle breakdown from long distance running. We’re not talking protein bars or shakes. For the best recovery, your muscles need three to four times more carbs than protein, around 20g of protein is what you’re aiming for here. Protein has a small role in providing energy when glycogen stores have been exhausted. 

Although it might not be easy to eat at first, it’s best to do so as soon as possible. The sooner you eat, the better. It’s recommended you eat within 30 minutes after your marathon so your body gets all the nutrients it needs to repair itself afterwards and start the marathon recovery process. Then call it an early night and get some much-needed sleep. Sleep is vastly underrated. You will need your sleep. So get that shut-eye. 

Visit an ART therapist...

Invest some money in an active release therapist (ART therapist). You won’t know this until you’re in pain or enduring significant discomfort. But when you get down to it, the money and time spent on this is just a small fraction of what it cost to register for the marathon, pay for meals and lodging (assuming that you travelled to another city, like I do).

Whether you know it or not, there’s a breakdown in your biomechanics, and that breakdown means that you’re asking more of one muscle group or more of one side of your body than the other. In short, you’re likely asymmetric when you finish the marathon, and will need someone who will help you gain back that symmetry and handle those little injuries you incurred during your maiden marathon. 

Relax and recover with your loved ones...

No, I’m not being facetious. Try to remember how unavailable you likely were while training for several months leading up to your big event. I was child-free and single when I trained for my first marathon. But many people are not. They’re married, often with children and shouldering demanding schedules. Trust me, your relationships suffered during that marathon training. 

Taking a couple of weeks off from running will allow you to reconnect and reaffirm the ones who really matter. Remind them just how much you appreciate them, thank them for showing their support and commitment toward your dream and show them that you are truly grateful to share your accomplishment with them, and be sure to return the favor and support them while you recover in full. And again, congratulations!