Post Marathon Recovery Tips
- Barry Kiernan
- Oct 14, 2018
- 2 min read
Post Marathon Recovery Tips
As the SSE Airtricity Dublin Marathon approaches at the end of this month here are some of Barry Kiernan Injury Rehabilitation Clinic top recovery tips for after the marathon. I wish all of my clients the best of luck in advance of the big race!
Cool Down
After completing a grueling 26.2 miles you may feel relieved and fatigued enough to have crossed the line that you just stop moving and drop to the floor. However this isn’t the best idea as our body needs to gradually slow down from running to walking and final relax. It’s important to remember to include a cool down as it helps with our blood circulation to prevent blood pool- blood not circulating back to the heart efficiently. The simplest thing to do to prevent this and reduce lactic acid in the muscles is to keep walking for about 15 minutes after you cross the line. Allow a slow reducing and stead return to resting heart and lung function.
Food
Within the first 60 minutes try to eat some easily digestible carbohydrates and protein. This will help increase blood sugar levels (current energy levels) and refuel your energy storage (glycogen) and help muscles recovery. An example of some good recovery snacks are Greek yogurt and fruit, granolas, banana, milk and rice cakes with peanut butter. Also continue to rehydrate by drinking water regular over the next few days and electrolyte drinks.
Bath
If possible consider having a cold bath or shower after the race or do contrast bathing -hot and cold water bath. This may aid at reducing inflammation in your legs and improve recovery time. NB- Be careful with the above advice if you suffer with blood pressure, circulation and heart problems. Additionally compression tights or elevating your leg on a chair as you lie on the floor is great way to help with circulation.
Stretching And Rolling
Wait up to 6 hours post race to begin light stretching and/or foam rolling. This will allow your muscles some time to readjust and recover.
Before You Return To Running
The most important part of recovery is REST!! Take the time-out to celebrate on what you have achieved and include some light walking and stretching in the following days.
The next day is a great time to treat your body to a massage which can help reduce pain, improve circulation and recovery. Furthermore participating in a mobility/stretch class can be a fun and social way to loosen those tied muscles. After 48 hours you can introduce low impact training like cycling, swimming or cross training. If you can- do you first light run 1 week post marathon for about 30 minutes and start to build up GRADUALLY from there.
Enquire about my post marathon massage deal and packages at https://www.bk-injuryrehab.com/client-contact or call 085 1493978