Now that it’s peak racing season, I’ve been getting my share of emails asking about recovery. I’m sharing some of my best marathon recovery tips. Note: These work well after any long run or hard workout:
Marathon Recovery Tips
1. As soon as you cross the finish line, replenish and rehydrate. Take in some carbs, salt, potassium and protein like sports drink, a banana and protein bar.
2. Do some mild stretching, foam roll or use The Stick. I like to lay on the ground with my legs up against a wall.
3. Supplements. I know not everyone is into this sort of thing but I am, because I know I don’t eat well enough to get it all from my food. Plus, advancing age slows recovery so I need all the help I can get.
- Myothon: This is a blend of branch chain amino acids (BCAA), known to improve performance, reduce muscular fatigue and breakdown. I’ve been taking L-Glutamine post-race/hard workout for years. When I was invited to try Myothon, I swapped out the L-Glutamine. The benefits are similar (less soreness, faster recovery) but my legs are fresher the day after races–to the extent that I actually want to run, which was not the case before. I also feel like I’m getting an immune boost. I’m less wiped out. This is definitely something I will be keeping in my recovery plan.
- Digestive Enzymes: I started taking these on recommendation from my Sports Chiro. When taken on an empty stomach (so they aren’t working to digest your food) they’re anti-inflammatory and will also break up scar tissue. I think these help reduce muscle soreness and speed recovery as well.
- Quercetin: Yes, this is the stuff you get from apples, berries and green tea. I feel like this is a total immune booster for me. I take it right after a hard workout and again before bed.
4. Ice Bath: After runs and races of 13 miles and more, I find 15 minutes in an ice bath reduces inflammation, soothes tired muscles and speeds recovery. Find the step-by-step lowdown on ice baths here.
5. Compression: If I didn’t race in them, I put compression socks or sleeves on immediately and have been known to sleep in them. They reduce leg muscle fatigue/cramps by enhancing circulation and help prevent blood from pooling in the legs. They are fabulous on flights home or any flight for that matter.
Remember it takes roughly one day for every mile you ran for complete recovery, so be kind to your body and appreciate all it does for you. Note: I was sent Myothon free of charge in exchange for an honest review. All thoughts and opinions are my own.
What are your recovery tips? Who’s racing this weekend?
Good tips. My biggest post marathon symptom is fatigue which can last for a few weeks. Maybe I just need more sleep? 🙂
I ran my second marathon this past weekend. I was hobbling around for a few days after. My quads were so sore! I tried to get lots of rest, do some slow walking and gentle foam rolling. Foam rolling definitely makes a huge difference for me. I’m trying to return to running really slowly and not do too much too soon.
Thanks for this post – I’ve read a lot about compression socks and sleeves, but have never really tried them. Maybe I’ll have to give them a try by wearing them AFTER my upcoming marathon like you did.
Great point about salt and potassium. I’ve started taking boiled potatoes I’ve peeled, sliced and salted on my runs and they seem to work well. I’ve also coupled them with dates – nature’s GU!
Epic fail on all 5 for me last Saturday night – maybe why I was still sore on Tuesday?!
Great tips!!
Hopefully in the spring I can make use of these tips! 🙂
I’ll have to bookmark this for when I’m done Sunday 😉
I don’t do races but I shared!!! 🙂
I’m kinda a big fan of L-Glutamine
And chocolate cake!
Yeah, I did nearly none of that after my marathon. And that’s probably why I’m sick now. Serves myself right!
Great tips! I just recently started using digestive enzymes in my smoothies. I didn’t know about the breaking up of scar tissue. Overall, I think it’s too soon to know if it’s a beneficial supplement for me. We’ll see. I seriously love compression! My tip is take it easy and give your body plenty of time to recover. I tend to jump right back in too soon.
I don’t likes sports drinks or supplements but I can get everything else. I do have a question about the one day of recovery for every mile. Is it regardless of how fast you run? Or just what’s fast for you?
Carla, it’s all relative to you. If you really pushed hard (for you) your body will need more recovery time than if you ran easy. Either way, it’s always a good idea to really listen to your body and not go jumping into another hard effort right away.
I have a marathon Sunday, I try to stay hydrated, eat healthy after and refuel with electrolytes. I love my compression for the race and the next day.
I’m glad you mentioned the enzymes. I started taking systemic enzymes for my shoulder pain back July. It seems to help with a lot of other things as well. I’m sure that is a good way to speed up recovery. I keep mine bedside. When I wake up to let the dogs out in the middle of the night, that’s when I take them (definitely on an empty stomach that way)
I know it goes against some popular science, but I like to get in a hot tub after a race and just sit and relax..
Then ideally get a post-race massage in the next few days.
Great tips… Myothon, gonna check that out!
Great tips. I am working on my first 5K, so I think a marathon is a ways off 🙂
Love glutamine, must check out Myothon. Have used Wobenzym enzymes as antiinflam for yrs (first solved a hemorrhoid then kept it around for running & other stuff, take daily) and take addl digestive enzymes for my actual GI issues – which ones do you use?
Wondering if Myothon is like Master Amino Acid Pattern (MAP) which I already take.
ugh.. ice baths are so painful!!
I have a massage therapist friend, so after tough races, I usually see if she can come to my house.
Thank You for the great tips! I can’t do the ice bath thing! I try to do all of the other stuff but probably don’t take enough time off after a marathon.
Some great advice and valuable information!
There is only one thing that I might slightly question and that is using the foam roller or stick immediately after a big race… I have it to be a bit risky to hammer away at muscles that are that traumatized. Waiting a day to use them seems to work better and safer for me.
I am also a really big believer in supplementation (I am actually drinking Chain’d Out a BCAA drink as I write this : ) ) and take in a good amount of protein from the moment that I wake up, right after my workout and then right before I go to bed. It does have a significant effect on improved recovery.
One technique that I would add is Epsom Salt baths. Getting the magnesium into your muscles transdermally does wonders for rebuilding the collagen.
Epsom Salts are my favorite technique.
Great Post!
I found you on Friday Linkup and I am glad that I did! I look forward to delving further into your site.
Chris
http://www.mavrocatstrength.com