Competing in a marathon is a significant accomplishment. It is hard on your body, and physiologically your body goes through many changes. Training for a Marathon for months and building the distance and strength takes a toll on your body and mind. Recovering from a marathon which is part of the training plan, is often neglected by the runners.

Sleeping it off won’t make the post-marathon recovery. Rest is a big component of healing, but there are many other things involved. Improper recovery from your Marathon increases injury risk and increases the total marathon recovery time.

What happens to your body during the Marathon?

Marathons are tough on the body. Every physiological system is pushed to its limits during the Marathon. Some of the systems that undergo stress and damage are mentioned below-

Skeletal Muscle- Marathon running induces inflammation and muscle fiber damage, lasting up to two weeks post-marathon.

Cellular Damage- There is an increased production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue. According to a research study, the CK levels can stay high in blood for more than seven days post-marathon.

Immune System- Immune system is compromised post-marathon. You are more susceptible to catching flu and cold after Marathon.

Here are a few strategies that I have found to help with the recovery process after Marathon completion. 

Keep Walking

Keep walking post-marathon. I know your body will tell you to stop, but that isn’t the best way to recover from Marathon running. By walking, the heart drop is gradual, and the circulation slowly gets back to normal levels. 

Eat and Drink

Eat a carb snack like a banana right after finishing Marathon. Within 30 minutes of finishing the Marathon, drink a protein shake with 30 – 40 grams of protein. Protein is king when it comes to recovery. You might not feel like drinking it, but your body will thank you for it later. You can consume a big meal later for post-marathon celebration.

Ice and Compress

Ice your sore legs and put those compression stockings on.

Stretch

Practice some gentle yoga or stretches for five to ten minutes. My favorite pose is hanging my legs up the wall. It works wonders if practiced before you hit the bed.

Roll and Massage

The following day get your foam roller and roll with it. You can also schedule a relaxation massage after 24 hours. Just make sure the massage is super gentle. A light massage will help loosen your muscles. 

Take a Break

Give yourself a break from running for a week. You can do light walking, stretching, and yoga in the first week. Take the week to celebrate your achievement and show gratitude to your body for pushing through the race.

After the Marathon, your legs are full of muscles damaged and have millions of micro-tears damaged on the cellar level. These steps will help you recover and get back to running efficiently without the risk of injury.

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Looking beyond the numbers will turn you into a sustainable runner instead of looking at just the quantifiable running improvements, like mileage and speed. Here are five areas to think about on your running journey.

Define your running WHY

Define your WHY When it comes to running like any other habit, it’s essential to find your WHY—finding your why is the single most crucial thing that will make this habit sustainable. Are you trying to lose weight? Want to feel stronger? Maybe you want to run your first Marathon? Is it part of your new healthy lifestyle change? or it was to set aside some meditative time for yourself.

Whatever your reason for running, make sure you take a few moments to define it clearly. Stick it on your nightstand or mirror. When the dark, wet nights of winter arrive, it will act as a great motivation to get you out of the door.

Your WHY can change with time. Occasionally revisit defining your WHY for the running process to make sure your WHY still aligns with your running purpose. Update your intention as you need it. Your WHY will keep you moving towards your goals and give you mental strength when the going gets tough. Trust me, it gets tough when the volume gets high, and you have other life priorities on your list as well.

Cross-train 

Running is a high-impact and strictly a sagittal plane sport. It involves moving forward, hitting the ground, and swinging your arms. These motions can be repetitive for your body. It’s good to diversify your activity portfolio. Experiment with an alternative workout for the days you feel a little extra beat up, hint recovery days. Do you like dancing? Does yoga relax you?

Cross-training is the best way for runners to build strength without overdoing it. Using cross-training, you can target your body from multiple angles to develop more comprehensive body strength as a runner; you could consider biking, yoga, strength training, climbing, and even soccer as forms of cross-training. Consider a group exercise class that focuses on neglected muscle groups like the core and upper body. You don’t need to leave your house for any of these classes with many available virtual fitness classes.

Recovery and Rest

Rest is a vital part of training. Runners often overlook the value of rest. Keep your rest days for low-intensity workouts, or take a break if your body asks for complete rest. The rest and recovery days will ensure that your body is ready for the subsequent hard training. Always make sure you have time for a post-run stretch and pre-run mobility. Making mobility and recovery a habit will reduce the risk of injury as your running volume increases. A good, holistic approach to efficient running is to run better and feel even better.

Fuel your runs

Running creates microtears in our muscles that get stronger with the repair process. That’s how our body adapts to hard workouts. It’s important to consider nutrition’s fundamental aspect of training that doesn’t require hitting the pavement. Proper nutrition and hydration can make or break a workout or race and affect how you feel, work, and think.

Fueling to support running fitness isn’t that complicated. Your nutrition plan should include

• Proper hydration
• Eating for good health
• Consuming enough carbohydrates 
• Nutrient timing

Life is part of training

Focusing on your running and training is excellent. We can’t deny that life and other stressors that come along with it also exist. Consider all the stresses like work schedule, family commitments, and vacation plans. Make sure you keep your weekly training flexible so that it can fit in with the rest of your life.

Considering the time that works best for your runs can help you run around your life commitments. Maybe, going for a run early in the morning can be easy, or you can multitask by going for a run with a friend and catching up with them. 

Taking a holistic approach to running can set you up for a lifetime of successful running. Diving into mindfulness, running, and taking the whole picture of life will rewire your mind, calm the soul, and take your running performance to new peaks.

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