Recipe For Recovery

Congratulations you’ve crossed the finish line! Now what?
Here’s my apres marathon recovery plan:

1. While still in the finishing area: take in some carbs and protein. In my case this was sports drink, part of a banana and a Power Recovery Bar.

2. To minimize inflammation, I take an Aleve. I experience significantly less muscle soreness when I do this as soon as possible after the marathon. I also pop a bromelain supplement and some digestive enzymes. The former works to boost immunity, the latter speeds recovery. More on enzymes in an upcoming post.

3. Brief stretching, use of The Stick and foam roller

4. Spend 15 minutes in an ice bath. I think due the fatigue of the day, this is never as bad as it seems. I also take with me a protein bar and some coffee (the antioxidants in it are shown to help reduce muscle soreness as well).

5. If I’m home I’ll make a protein shake with lots of berries in it (protein/antioxidants again). If not we’re usually in a hurry to get out of dodge so I have to grab something on the road. This time around I had a vanilla Myoplex shake that I got in the race goodie bag, then something from Subway. . .then a Frosty. . .we made several stops over the course of our 7-1/2 hr car ride home to keep the legs moving.

6. Bedtime: Another Aleve, bromelain, digestive enzymes. I’ll keep taking the bromelain and enzymes as long as I feel muscle soreness; usually a day or two after the race.

I’m happy to say this time around my soreness was truly minimal, I think each successive marathon has been easier for me recovery-wise. Previously I’d experienced the most soreness 2 days post race, that was not the case this time. I had a little of that “hard to go downstairs” feeling in the quads the day after but was totally ready to resume running by Wednesday.

What’s your recovery regimen?