You Finished Your Marathon! Now What?
You’ve been running for years and have spent 16 weeks or more building up to this marathon and when you cross the finish line and the volunteer puts that medal around your neck, it will all be over. Or will it? What you do in the first few hours and days after a marathon can make or break your enjoyment of running in the near future. We all understand the consequences of not properly preparing for a marathon, but too often we underestimate the consequences of not properly recovering from a marathon. Here are a few key points in making the most of your post-race experience.
Set Yourself Up for Success
First and foremost, coaches agree that the best aid to recovery is a good training program to prepare for your race. If you run a marathon without adequate preparation you’ll not only suffer during the race but, after it. Runners of all levels will benefit from a good coach. Running groups also provide an opportunity to not just train with friends but, also to learn from more experienced runners.
Cool Down
Immediately after several hours of running, you’ll likely want to stop. Try to keep walking for about 10 minutes or so after you finish. An easy cool down will help ward off cramps, nausea, and perhaps fainting as your body physiologically adjusts to not running. If you do feel faint or nausea or severe cramping or muscle pains it’s important to seek help at the medical tent.
Seek Help
All races have medical areas and they’re there to help! If you do feel faint or nausea or severe cramping or muscle pains seek help at the medical tent. Most races these days will offer massage at the end of the race, too. So, if you’re experiencing your typical post-race aches and pains be sure to take advantage of this awesome post-race benefit, too!
Drink Lots of Fluids
You certainly deserve a beer after a marathon but your first choice to rehydrate immediately after finishing needs to be a drink high in electrolytes. You should also drink water. Both electrolyte drinks and water will likely be available at the end of your race but, we recommend keeping a stash in your car or with a friend or loved one just in case. Be prepared and ensure you have a drink that you like!
Light Activity
Any light exercise you can do in the days after a marathon will promote circulation and aid healing and recovery. Stretching, walking, swimming and light cycling are great ways to ease back into training. You should not run for 2-3 days after your race. When you start running again, start off slowly and stop if anything hurts.
Reverse Taper
As muscle soreness and fatigue decreases, begin building up your mileage slowly. One rule of thumb is the “reverse taper”. Keep your mileage at or below what you did during your taper and lay off any speed work. Remember: easy does it. If anything hurts, take a day off. Unless you are an elite athlete and incredibly fit, you’ll likely experience fatigue for a month after the race.
