Marathon Recovery Tips From Paula:
Have you recently run a marathon or half marathon? Check out these post-event recovery tips from our Physiotherapist, Paula Tully, to get re-fueled, rehydrated and rested.
Keep moving! It’s natural to want to sit or lie down immediately after crossing the line, but try to keep walking or moving for 10-15mins after the race to let your body (heart and all your muscles) transition slowly back to your usual pace of life.
Re-hydrate. Drink a little and often over the course of the day to replenish fluids lost during the run. Include an electrolyte drink if possible.
Refuel with food. Your body needs calories! In the first few hours after the race, it will be helpful for your recovery to include carbohydrate and protein-rich foods.
Sleep. One of the most under-rated tools for recovery. This is absolutely essential – get in those zzz’s so your body can get to work on recovering and repairing.
Compression socks/leggings for 24-48 hours post-marathon can help aid faster recovery. They will also feel great!
Elevate your legs. Lie with your legs on a pillow or up against the wall for 10-15mins to help with circulation and soreness.
Ice & heat. Both are incredibly helpful in reducing pain and soreness. Ice is well-known to help with inflammation – put an ice pack on those achy knees for 10-15mins or (if you’re feeling brave) submerge your body in an ice bath immediately after the race. A contrast shower may be easier to handle than an ice-bath and is very effective in promoting good blood flow. Alternate between one minute hot and one minute cold water. Heat is great for soothing achy muscles. Try a heat pack or Epsom salt bath in the days following the race.
Stretch & move your body. Slow, gentle stretches and light exercise in the few days following the race will help with muscle soreness and recovery. Yoga, Pilates, light swimming and cycling or walking are all great options to try out. Listen to your body and don’t push through pain.
Massage. A gentle post-race massage can be fantastic or a deeper massage a few days post-race will be wonderful to reduce muscle soreness, improve blood flow and enhance recovery.
Any injuries? Book in for a physio assessment so we can see how best to help you get back to the sport you love.
Author: Paula Tully
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