Post-Marathon Recovery

Women recovering after a run

There are a number of steps to follow in order to improve your marathon recovery.

Hydrate: This is the first thing you need to do after you complete your race. For every pound lost during the race, 700mls of water should be replaced over the next 2-6 hours.

Keep moving: It is recommended to keep moving for at least 30 minutes after you complete the race, to help prevent muscle stiffness caused from a build-up of lactic acid.

Keeping warm should be a primary consideration as well. To avoid acquiring a cold, change into dry, warm clothing as soon as possible after the race.

To Stretch or Not to Stretch: Light static stretching of quads, hamstrings, calves and gluts in particular is recommended to help reduce overall lower limb stiffness (a hold of 10-30 seconds)

Nutrition: After clocking all those miles, a big mac meal or salty foods may seem appealing but for best recovery, opt for meals high in carbohydrates such as breads, bagels, pastas, banana’s, energy bars and granola. Eating foods high in protein is also important for example meat, cheese and/or protein shakes. Don’t forget an electrolyte drink.

Massage post-race: Massage is very beneficial following a marathon to help reduce overall body stiffness. General guidelines suggest waiting 24-48 hours post-event.

Working out post marathon: Light sessions that focus flexibility is recommended for the few days post marathon.

What if your pain lasts longer than a week: It’s a good idea to see a physiotherapist, physical therapist and/or sports therapist if you continue to have strange pain problems immediately after the marathon.

You should find your marathon recovery goes smoothly, however, if you require a post marathon assessment, please don’t hesitate to contact Archview Physiotherapy Pain and Sports Injury Clinic, Dublin 6 by calling 014193228 or you can book online via our website