Post Marathon Recovery Plan

Why do we need time off after a race?

As my husband’s family often quips “weebles wobble but they don’t fall down“…in other words our shifted walking patterns not only announce to the world that we’ve just run a marathon, but help us to slow down in the first few days post race.

Unfortunately in the days that follow the soreness fades and many runners feel the need to dive back in to running.

Maybe it’s the lack of endorphins. Maybe it’s the desire to burn off some of those post race treats. Maybe it’s setting our sights on a brand new race. No matter the reason a shortened recovery period can quickly lead to injury and burn out.

Recovery is important for both the novice and elite runner because the toll of 26.2 miles on the body is just the same regardless of finishing time. One study showed that it takes a minimum of 14 days for muscle inflammation to decrease and return to full power, while other studies have proven it can compromise the immune system for the same period of time.

Following are some basic guidelines for the first two weeks post race to help ensure you maximize recovery:

Immediately post race: Hydrate and hit the epsom salt or ice water bath. Start to refuel with whatever food your body can tolerate, but ideally a sports drink to replenish sodium and electrolytes, along with a high quality carbohydrate and protein. Often the easiest choice is a protein shake, until hunger fully sets in later that day!

One day after: Get in some movement to loosen up the muscles. Consider getting a light massage to simply encourage blood flow to the muscles which along with compression will help encourage recovery. Do not get a deep tissue massage that will only further inflame the muscles at this point.

Continue to focus on enjoying high quality anti-inflammatory foods. It doesn’t mean you can’t enjoy any treat meals, but the more greens, veggies and quality proteins you ingest the quicker your body will repair. If you are feeling a lot of soreness consider using tumeric capsules in place of an over the counter medicine.

Two-Three days: Keep the movement easy with some walks or restorative yoga. This time is all about slowing down, taking time to relish the culmination of months of work and continuing to treat your body well.

Four-Five days: Add in some light cross training if desired, but this isn’t the time to head to your first CrossFit class no matter how good you might be feeling. This is also a good time to schedule a deeper massage to flush out the muscles and break up an adhesion’s.

Six-Thirteen days: Let your body be your guide to exercise, but keep the intensity low and only run if nothing hurts. All runs should be done at a very easy, relaxed pace. Many runners find this is an ideal time to do some cross training in the pool or on the bike as these will benefit running strength without the pounding of the pavement.

A SAMPLE RECOVERY WEEK
Monday: Restorative yoga and a little walk
Tuesday: Walk and more restorative yoga
Wednesday: Walk and upper body weights/core work
Thursday: Walk and Vinyasa yoga
Friday: Walk and Pilates
Saturday: Walk and yoga
Sunday: Easy 1-2 mile run and walk

What is restorative yoga? It’s usually the nemesis of runners who prefer to be moving quickly and working up a sweat. However it’s a great tool that can be used throughout training and in particular during the first week post race to help the body settle back in to alignment and release tightness without overstretch or over exerting the muscles.

Following are a few restorative poses that help to release a tight low back and de-stress the entire body:

• Legs against Wall – Performed with bolster under your legs, hips or back.
• Supported Child’s Pose – Sitting on knees, press backwards so you are folded over your legs with a bolster under your chest.
• Reclining Bound Angle – Laying on your back with knees bent and feet together, then allow knees to fall out to the side.
• Hip release – Laying on your back in corpse pose (fully relaxed all limbs straight), place a block under your hips.

Why all the walking? Complete rest post race can cause the body to feel stiff and tight. Walking is a great way to get the blood flowing and many find it reminds them to slow down and enjoy things they are often striding past while buried in their headphones.