The race is over, and just when you think you’re out of the woods (the finish line), the post-marathon discomfort begins (the moment you cross the finish line).
During my marathon training and preparation, I was surprised to see article after article say that no one really knows for sure how you should go about recovering from a marathon. I was left with my fitness sense and intuition to tackle recovery. Based on how I felt just moments after the race, I thought it could very well be a difficult process.
So this is what I’ve been doing. I feel like it’s working for me, because I’m feeling pretty good. I’m not ready to run again yet, but I’m getting there more quickly than I imagined I would.
The Afternoon After the Race
Walking
Right after running, I tried to keep moving. It was already difficult: my knees and hips were aching, and my legs felt really stiff. I did some easy stretching every few steps and resisted the urge to lie down and stay down.
Hydration
I was handed a bottle of water right after I crossed the finish line, and I got right to drinking that. My boyfriend brought over a bottle of Bod-e Thirst, and I put most of that away, too. Shortly after that, I started another coconut water. Throughout the afternoon, I continued to drink water and coconut water.
Bod-e Build
I drank a Bod-e Build with its 25 grams of protein within 30 minutes of finishing the race. I knew my broken-down muscles would need some help repairing themselves, so I wanted to give them a little protein as soon as I could. I also ate some dried blueberries.
Rest and Ice
After a nice big lunch, I took a shower and crashed out on the bed with my coconut water and some snacks within reach. I didn’t sleep, but I stayed there for over an hour, icing my knees and my ankle.
The Day After the Race
I felt better the next morning (after a restless sleep), but my legs were still sore and my joints were still stiff. I had to walk slowly and take the stairs especially carefully. (Or avoid them when possible.)
Chiropractic
I got an adjustment first thing in the morning, before I even had breakfast.
Super Smoothie
I refueled that morning with a nutrient-dense smoothie and had a Vemma Renew later in the day.
Walking
Even though I was stiff, I tried to keep moving throughout the day. By far the most uncomfortable moments were getting up after I had been sitting for awhile.
More Ice
Down, inflammation, down.
Two and three days post-race, I’ve resumed some gentle yoga and more walking. The soreness is pretty much gone, though my left knee is still a little stiff. I’m in no hurry to get back to running, but I’ll probably go for a short one after another few days. I’m going to wait at least until my knees feel completely back to normal.
How do you recover from a race?