You’re trained for weeks, months, maybe even years for this day.
You know exactly what time you’re aiming for and which times you need to reach at each mile marker to get there.
You’ve planned your race day breakfast, bathroom breaks, water station stops and post-race celebration.
But what about your immediate race recovery?
Many runners assume they can stretch the same way they would after completing a long run during training and they don’t think much about which snack to grab.
“Expect to be sore for some of the week,” said Stacey McConnell, a physical therapist with St. Elizabeth’s Sports Medicine. “The most soreness is felt around 48 hours after the event.”
Is there anything you can do to avoid this?
McConnell said to try “light cardio, such as biking or swimming for a shorter duration. Gentle stretching is fine, but no lifting weights with your legs or running for at least one to two weeks.”
Check out the infographic below for more tips:
And yes, we know it will be hard to avoid a post-race celebratory adult beverage, but your body will appreciate a few glasses of water much more in the long run.
Many runners don’t feel like eating much after they finish a marathon, so try to eat something that will help your body recover, but don’t overdo it or force yourself to eat a large amount. When you regain your appetite a few hours later, then you can enjoy a nice, big celebratory dinner.
“Eat well, drink well and sleep well,” said McConnell. “You should be excited on the day and for many days to come. Don’t be surprised if, halfway through the following week, you experience an emotional release and a slight sadness. This is normal – something you have been looking forward to for months is over.”
For more advice check out these recovery tips:
- From Runner’s World see “How should I recover post-marathon?” and “Post-run recovery tips.”
- From Active.com see “After the race.”
You can also check out tips from St. Elizabeth Healthcare’s athletic trainers by clicking the button below.
