|The thing I need to remind myself!|
As I wake up this morning 2 days after the toughest marathon I have ever run I am feeling great! Yes, I have a little muscle soreness but nothing more than a feeling of a mildly tough workout. Any marathoner knows that feeling of waking up the next morning (or 2 days later) and taking those first steps out of bed to be immediately reminded of the many miles those legs endured or the tough act of walking down stairs, but none of that here. Yay! I feel great, which in itself may be a different problem, I am ready to go but am trying to take it easy and fully recover so I can race in full strength next month.
- Ice Bath- This is the one I do not follow! I can not handle being cold, so I skip it but know many who swear by ice baths. Yes I do ice areas (hamstring, piriformis) post marathon.
- Compression Socks/Sleeves- I love these for reducing calf fatigue and improving blood flow leading in less pain and tightness in my calves. I will usually wear them for 1-2 days post long run/race depending on how tired my legs feel.
- No Ibuprofen- This is huge and I know most of us don’t follow this. Ibuprofen does take away pain but also the good inflammation that is helping with recovery.
- Move- Make sure to do something: walk, bike, swim, etc the day after to help loosen the legs. I usually go for an easy run starting 2-3 days post marathon.
- Fish Oil/ Omega 3s- I honestly think this is one of the things that helped me this time. These help remove the bad inflammation but keep the good allowing for healing and soft tissue recovery.
- Eat healthy & Hydrate- Drink plenty of water, carry a bottle with all day. Eat lots of fresh, whole foods including fruits, vegetables (beets are great), whole grain carbs and protein (beans, lentils, nuts, quinoa are mine).
- Sleep- Take advantage of not needing to fit in early morning workouts and sleep in! I got to sleep in until 6:30 on Monday, the latest I have slept in probably years J
- Massage or Roll- Continue to work on the sore muscles and work out the tightness.
|Post-race compression for the drive with a little mud!|
- Reevaluate the Race- Look at the goals you met or didn’t meet and learn from this. What went right? What could have been better? Make changes for future races, training cycles but understand that there are things like weather, illness that are out of our control on race day.
- Register for a Race- As you think about the race, look forward to the next race and look for a new goal.
- Focus on Fun- Run with friends for the social side of things, catch up on non-running hobbies or take up a new project.
I am not a huge fan of recovery weeks since I want to be more active but am trying very hard to listen and not over do anything. What are your marathon recovery tips?