Post Marathon, Now What?

What to do after running a marathon is a very common question that those of us who have run the distance may ask ourselves or be asked by others.

Recovery strategies are ample and varied, some scientifically proven while others are proven by experience. 

First of all, now more than ever is THE TIME to listen to our bodies.

What can be useful to a new runner is surely not going to ring true for a person who has run their whole life.

I like to say and do according to the phrase: “keep it simple.”

My advice on what to do post marathon can be summarized in the Rules of the 4 Rs:

1) REHYDRATE:

  • First thing first! When we run long distances, we can lose a significant amount of body fluid. That is why it is super important to rehydrate ourselves as soon as we finish a race, and continue to do so for several hours after (Personally, I follow the lemonade rule: “how much should you drink? Until your urine is the color of lemonade!”)

2) REPLENISH:

  • During the race and in your stage of post-race recovery, it is crucial that you replenish your body with carbohydrates and proteins.

3) RELAX:

  • Rest is essential. Plain and simple. Ensuring a good night’s rest in quality and quantity is one of the foundations on the path to recovery. AIt is also recommended to take a break from doing the activity we were doing (ex: running!). It is also important to do calming, restorative body stretches. Don’t forget to take a MENTAL rest as well! It takes A LOT of mental focus to prepare for a marathon, so it is good to keep in mind that in order to be at our best for the next one, we must rest in between before starting to train again.

4) REPAIR:

  • Given that the first 3 R’s are completed, tissue repair will be the result and what we seek to undergo in order to face our next goals!

Previous
Previous

Interdisciplinary - the “Why” and the “How”