How to Recover Post the Marathon

D-Day’s here and you’ve run the distance, be it the half or full marathon. Maybe you’ve achieved a personal milestone. Maybe you didn’t do the best you could – your shoes were too tight or shorts too loose, another runner was a pain in your behind, or your own body was a disappointment to you.

But what should really be foremost in your mind is a solid recovery plan, that’s as important as your training was before the race, and will be equally essential for your running career.

We agree it’s not just that easy to just snap out of the rigorous training you’ve put your body through in the last few months. And mentally your mind is either raring to conquer the world post a successful run, or train vengefully after a disappointing one. However, don’t deny yourself a period of rest and recovery. This time off won’t negatively impact your current fitness level and it’ll save you from a whole host of injuries.

Everyone’s recovery plan is unique, because body types differ. R&R theories range from planning one rest day for every kilometer run, to taking just a week off from running, but rest you must. Include massages, especially by a masseuse equipped with sports massage techniques. Throw in plenty of flexibility exercises, cold compresses, foam rolling and warm showers.

Of course, this goes without saying: eat well. Help your muscles in their recovery process with protein rich foods, indulge in chocolate and banana shakes and keep hydrated.

Then, four to six weeks after your race, build from easy 20-minute runs to 60 to 80 minute runs a few times a week. Run at a slow pace, that you can typically manage a conversation at. Mix the runs with cross-training and Ashtanga yoga. Remember, you may feel like the hardest part is behind you, but your body is still working hard to recover, recuperate and regenerate. Respect that. And your body will respect you for your future training.

Source: Jabong