What happens AFTER an ultra marathon - How to Maximize Recovery after a race
Вставка
- Опубліковано 27 чер 2024
- What can you expect after running an ultra marathon? What happens to your body after so many hours and miles of running? And how can you maximize recovery after a race, after an ultra marathon? Today, we're exploring in depth what your body goes through after running 100 miles.
Curious about the gear I use and recommend, check out this link. These are affiliate link - using this link to buy your gear is an easy and great way to support this channel!
linktr.ee/runningwithsimon
We talk a lot about the training and preparation ahead of running 100 miles ultra marathon, or any distance. Then we have a lot of race recap movie. But what about after the race? After pushing so hard, your body will go into intense recovery. It's not glamorous, but this is part of pushing your limit to extreme, and I want to share this with you today.
I try on this channel to be as transparent as possible, and provide information to help you be successful in your adventure. I know this isn't a topic that will do well, but I think it's important for you to know what to expect after a race. Knowing this will help you make informed decision as to what is serious, and what is just "normal". Moreover, making the right decision, understanding when to rest and when to get back to training will help you be more sustainable in ultra running, and will help you preserve your hard earned fitness, and get back on trail quickly.
As always - Thanks for watching and remember -
Work Hard!
Believe in yourself!
Push your limits!
Simon
-----------------------------------------------
Instagram:
/ runningwithsimon
Strava:
/ strava
-----------------------------------------------
Curious about the gear I use and recommend, check out this link. These are affiliate link - using this link to buy your gear is an easy and great way to support this channel!
linktr.ee/runningwithsimon - Спорт
It was a difficult one to put together. Honestly, not happy how it came out - I wanted it shorter. But after 4 re-shoots, here we are! You can see the new belt buckles pilling up in the back to see how much time I've spent working on this one!!!
I think next tip video should be poles (but not sure)
Yes poles video... I haven't done an ultra, but after 100K bicycle ride a quick full body 15-30 min massage makes a huge difference!
I felt it was a really valuable vlog, obvs everyone is different and there will (as you say) be variables but having the phases explained so well was, I think very helpful 🎉
"In the acute phase, you'll feel like you're dying, but you're PROOBBBBABLY not.... " Thanks for the boost of confidence! 😂😂 Loved this, very helpful. As a farmer, I've got no choice but to be up moving around, feeding and shoveling, the day after- and sometimes the day of- ultras. It sucks at the time, but I really think it helps!
That's impressive! I think we talked about it before, but yeah, I'd struggle if my work was physical!!
I think the post-race blues is something we often don't talk about but is important to know. Watch out for that!
Good point!
Have heard about this for post long distance thru hiking, interesting and important to know it can happen with post-race too. Thx for sharing!
@@ArcaneSpells Did you do a through hike yourself?! That'd be my dream - but def not happening unfortunately.
It must be even harder for them because for 4-5 months, normal rules don't apply. You do whatever, whenever - which sounds absolutely liberating! But then coming back to real and mundane life....ouch!
Definitely worth discussing. After completing my first 50k I was buzzing then went flat as a tack. It was really noticeable the change.
How you bounce back mentally would be a great insight Simon.
@@trentwilliamson4021 I don't think I have great insigths here. I try to always have something up next, although I used to have less. I try to be 'nice' to myself a little bit too - I don't mind not necessarily going hard at it immediately. But eventually, it just comes back. Motivation is hard to create, so I don't know...
This is a brilliant advert for not doing ultras. Will it stop anyone? Of course not. Keep up the awesome videos. 👍
haha you got me ! That's my long term strategy to win races: convincing people that ultra running is a terrible idea. In my other videos, I hammer message like "run slow!" with the pretense that it will help keep pace. But really, it's just for me to get a head start!
You probably recovered faster because filming the process made you more cognizant of what your body is feeling and what it needs. Great video!
That's an interesting theory!...If that's the case, I'll always fine myself !!!
My theory is that I ran Zion slower because I already knew I'd be racing Fuji 2 weeks later, followed by cocodona 250 1 week after. I was still tired at zion, but I think heat was the main issue, which isn't as destructive long term (vs. simply running fast).
Either way, it's true that filming you tend to notice what you do more, which is a great way to have better habits
@@runningwithsimon perhaps a little of both! Enjoyed the video and amazed by your volume of running…rock on buddy!
Watching this after getting in from a hot 21 mile training run for my first ultra in a month 🙌
The immediate feelings were pretty accurate
Cool shower, protein shake & nap were my priorities
1 month :)
We recover very similarly! Great advice keeping in mind that we all recover differently!
I think a lot of it comes down to listen to your body and having the humility to take it slower sometimes.
One thing that I've learned is that with proper long term training, I'm able to recover MUCH faster. For example, a 20 mile run use to take a lot out of me, and now it's just a normal Saturday run. Same goes for ultra distances... As you alluded to, our training prepares us for the race however some of those adaptations also allow you to recover better (all other things being equal such as no new injury).
Very true!
I find that moving after the race esp the next day when your body is shouting NO really helps even as u said like a penguin😂
Exactly - it really helps! And after a little bit, your tendons loosen up and it feels much better!
Great video, thanks for posting 👍
At end of July I have a 200 miler, then a month later a 400 miler... that should be fun! 😱🤪
That should be fun! Or minimally, "fun".
Good luck - let me know how it goes.
This was really, really good. I understand how you feel about the video being a little long, but I do feel the content was necessary, and highly valuable! Your explanation of what starts to happen at day 4 was so accurate it was unbelievable. Feeling "okay" but maybe not quite being "really okay" yet was sooo true for me. This was the same stage when I wanted to start running harder, but stayed patient, and it really paid off - day 4/5 was when I recently tried to speed up a bit too fast and realized my primary road shoes had way too many miles on them and I was experiencing "new" knee pain. The rest of the video was spot on about taking time to really digest everything before making the next decision, although getting something new on the calendar is definitely so important. Great work, as always and the video was just right! I hope anyone newer to this sport (like me) will really pay attention to these lessons!
Thanks! And thanks for sharing :)
I think I can be "hard" on myself with these movies sometimes because I want to create the best I can so that it can be the most helpful. And when you have a vision but can't 'execute' on it - it's disappointing.
@@runningwithsimon Understood, for sure. I think "perfecting" these too much could sort of let what makes your content be so authentic and beautiful actually get away from why we love and root for you! You're an amazing, but genuine and real athlete who inspires, but still feels like our trail buddy Simon! Just one person's opinion 🤗
@@Gator35thanks. I really appreciate. And that’s the thing - i appreciate that and the support and understanding. In exchange, i feel it’s only fair to strive to "at least good" because i value your time. No half baked movie. Not saying im overly stressed about it - just that sometimes it feels like "this one isn’t quite there yet".
Anyhow totally agree with you and I’ve decided at some point I’d rather be true to myself and my style - knowing some will appreciate it and others won’t. Vs. tayloring and compromising to the mass. So for example, I know that is someone who’s annoyed at the penguin clip. But I find it hilarious, and it reminds me of the first time I met a Japanese partner in person 24 hours after a race. I apologize and said something like "sorry, I’m ok. I don’t usually walk like a grandma, but I raced this weekend". To which he smiled and simply said "or a happy penguin!". Which was the perfect icebreaker and mark a shift from very professional and formal email to a more personal and lasting relationship.
Thank you so much for this video Simon! Really helpfull! Although recovery is individual and always different from ultra to ultra, you made a good resumé of the phases which is good to know about.
Just ran my first 65km ultra yesterday in an FKT yesterday. So your video just came to the right time! Nice🎉!
Congratulations!! Now some well deserved rest :)
Great video. Waddle phase 🎉. For me the brain is much slower during days 2,3. It’s hard to work. Bonne course au QMT. J’ai hâte de voir ton video.
Merci! Ca vient vite!
Thank you for sharing this. I have not yet (and am not sure if I ever will) ran an ultra, but knowing what happens after is a plus. Loved the penguin comparison :D
My colleagues at work recognize the penguin walk easily now and will automatically ask 'how was your race'.
@@runningwithsimon How do you juggle work and your training schedule? Have you made a video about this before? I would be very interested.
Just finished a 100km yesterday, this is perfect timing!
Let's go! Congratulations :)
Hope you recover quickly!
Congrats!
very interesting thank you very much about talking about this topik!
i never heard about that and i always thought something must be wrong with my body getting mild symptomes linke this after a great physical exertion... nobody talks about this normally.
It’s worrisome the first time…!
This was so helpful, so many valuable tips! I ran my first ultra back in May, and I was dealing with some injury in the mid phase, the pain was still present until a few weeks ago, and now I'm very slowly rebuilding my training, and being careful if the pain starts to resurface again. Thanks so much for this video again!
Glad to hear it finally got better!
Appreciate the point about the mental space you might be in. Great video! Penguin walk too funny 🤣
I know quite a few people that fell into a downward spiral. Race is over, training plan is over - why should I go on a long run saturday morning?
Thank you for sharing, Simon; great video!
Thanks!
Yes, the post race blues... I think it is definitely important to talk this stuff,.. The high... The blank Ness... The low... Yes, part of the process, even after a fairly short distance.. I completed a big city road marathon (why oh why.. Never again.. Just not me) after that my body was fine as not huge distance but I was so low after.. Angry that I had wasted my efforts on something not suited to me so I suspect sometimes it's good to always choose races wisely 🎉
100%!!! There's some race I'll never do again. And I wouldn't go as far as to say I was 'angry', but there's only so many 100 one can do in a year, and 'wasting' the opportunity is unfortunate! I could have done a much cooler one instead! Thanks for that, it's spot on!
ps: also...I was very sore after my first marathon!!! I think my body reacts not so well when I push the pace (going longer is okish, but going faster feels very destructive to me)
@@runningwithsimon totally, I was advised years ago to go ultra rather than marathon for that reason but I got sucked into the 'must do a city marathon 'hype ..for some it's everything but I need to take time to see the sights and find myself x
@@emmarunyeard6832 I’m all for trying things too. I did 2 Ironman a few years back just to see. I knew it was probably not my vibe - but I’d wanted to see it first hand
As always, your video was very helpful. The mental aspect of the post-race recovery is especially tricky, so it was great to hear your tips and acknowledgement.
As always thanks for watching Natalia!
The spasms are scary. I never had them and then ran my first marathon in May. I am 45 and it was humbling. My legs spasamed a lot but I got scared because my rib and lower ab area were really spasaming. Freaked me out. Anyways, I'll do it again! One day an ultra!
Never had my abs do that... Although I guess I don't have much ab either haha
You did an excellent job with this, Simon. I've lived through all these phases and it was great to see even the guy who does it all the time experiences the same. It's a process, for sure!
We're all only human! ... Even Chuck Norris or Goggins go through these!
Thanks for sharing!
Thanks for watching :)
Thanks!
You bet!
Thankyou for sharing all your insights. This is an excellent video
Thanks Rachael!
Wicked tips much appreciated!
Do you have any videos or pictures of how swollen your archiles get… I have a similar situation, do you think the back of the shoe is aggravating it by it rubbing hitting it? Have you tried anything ( compression , insert’s)that helps reduce the pain during your races
Keep the vids coming !
Thanks!
I don't really have video / much footage about it - but it's obviously swollen for a couple of days. Also hot, and often red-ish. So it's inflammed, not just swollen (whereas my akles are sometimes only swollen, indicating it's more about fluid than inflammation). Just to help you gauge, it is harder to put my shoes on for a few days, but it's not to the point where I can't even do it anymore.
I think shoes are a big part of that for sure, and is the first thing to test out. And calves strengthening. My impression is that the hoka speedgoat - which I've tested in a couple of race - turned out to help a lot. Not sure if you saw my video about them, but it's the way the back of the heel is (and I suspect, having cushy midsole helps too). I think it can be worth consulting if it's dragging. Because as you said, a lot of things can help or not.
@@runningwithsimon you are the man. Thanks for taking the time to respond.
Great information right there, sounds like your in definitely deeper water than me. Okay wicked I’ll try the Speedgoat 5s
I found it interesting that a lower drop made the archiles a lot more tolerable… maybe because the back of the shoe isn’t touching the middle part of the archiles.
I hope you recover from it and it stops giving you issues.
With all the 40 plus 100s you’ve done 🙏🏼 do you find your able to run longer / last longer avoid the bonk before the body hits that wall?
Great video ❤
Anyone else struggling with the appetite after races? I just finished my first 100k 3 weeks ago, and my appetite was gone for the first 4-5 day's afterwards. And I'm usually a foodie who can eat all the time 🤔
Curious to hear if common. Have mostly heard (and experienced) the opposite myself. Except like at first when your gut is still all messed up.
Is it better now?
@@runningwithsimonI'm absolutely fine now. But my gut was also messed up for a few days, so this could have been the reason for a lack of appetite.
And thank you so much for reacting to every comment 🫶
As always such great advice! Man your run times are my sprint times 😂😂! Good to know all this stuff. Planning my first ultra for next year but since we farm ill make sure my husband wont be at work just in case i cant hobble around as well as a penguin 😂 my critters dont need to suffer for my poor decisions 😂
The penguin walk is the most efficient way to walk around!!!
Did you eat 3 In-n-out burgers!!!?
No :(
I had to share with Nora... So I only 2 burger (probably doubles but can't remember), fries, coke, and a chocolate smoothie. It felt great, because immediately after the race at the aid station I couldn't eat at all (vs. more typically I'm able to grab something).
Great video and very informative ! Thank you very much! I am personally still afraid of thinking what is going to happen during the first hours after my next race. In the best case, it will take 48 hours and more realistically something like 52..54 hours, not far from the official race cut off time of 58 hours. Could you please recommend the 3 most important things to do and what not to do during the first 6 hours after such a long race?
58 hours?!!! What race is that - wow.
Well for a race of that length, I'd compare it to Ouray for me. Drink, eat and sleep are the priority, in whichever order. If you can't eat/drink, go sleep but have something handy. If you can't sleep, lay down at least. 6 hours is still early to recommend things like active recovery. There's not much in that phase that you could do 'wrong' - like of course don't go run intervals...but I doubt you'll feel like that. I would advise against cold this early. Massage is fine. Stretches are fine. But mostly - sleep. You've earned it!
@@runningwithsimon Thanks, it is Swiss Peaks 170km + 12,000 meters of elevation gain
@@alexshraib Oh cool! Is it happening at the same time as Swiss 360? I was going to race it this year (was like 1-2 days from signing up - was just confirming vacation days) when I got pulled from tor des geants waitlist. Might do it in 2025. Let me know how it goes!
ps: and profile sounds like Ouray actually. Ouray was ~164km with ~13,000m. So steep, even on downhills I had to walk sometimes! Have fun !
@@runningwithsimon Swiss Peaks 360 km starts a couple of days earlier and the last 170 km are the same for both races. If I will manage to finish the 170 km race this year, I will do the 360 km race in 2025.
@@runningwithsimon good luck with TOR! Which distance? 330 km?
Hello Simon, I just started my running/OCR journey, this year. Although, I am not up to your level, I have a question. I have been doing fine with the cramps, eating bananas, mustard etc., my question is, how do you handle achilles cramps/strains after running?
You need to work on calves exercises. When it's inflamed, I try to reduce volume. I'll ice if really bad. During a race if it's bad, then it's often worse on the uphill. Walking kinda side ways help a little. But long term is definitely about strengthen your calves.
@@runningwithsimon Thank you very much Simon, I will definitely work on that. Also, based on yours and a couple of other runners suggestion to try the Hoka Speedgoat 5's as achilles pain was less than, I gave them a try (having run in Brooks) they are working out. Great content sir!
I just run a Spartan Ultra, 2 weeks ago. Not the same level at all, I get soooo hungry the next following days, I am non-stop eating after for days, and can gain up to 6lbs
Congrats!!
It's crazy, right?! I try to indulge at first - it's needed. But eventually force myself back to normal.
@runningwithsimon great tips, love your videos, and your an inspiration ! Keep up the great work !