10 Tips for Optimal Recovery After a Marathon
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- Опубліковано 29 лип 2024
- If you’ve ever run a marathon, you know there’s nothing more daunting than a set of stairs in the hours and days following your race.
Recovering from a marathon is a critical component to your training plan, yet one that runners often neglect.
Unfortunately, if you don’t properly recover from your marathon, you’ll increase your injury risk, increase the total recovery time needed, and limit your long-term potential - making it harder to set new PR’s and stay healthy.
Today, we’ll explore the science behind post marathon fatigue and then provide you with an optimal recovery plan to help get you back to running your best as soon and safely as possible.
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Studies/articles referenced in the video:
www.ncbi.nlm.nih.gov/pubmed/6...
www.sciencedirect.com/science...
bjsm.bmj.com/content/38/3/292...
www.ncbi.nlm.nih.gov/pubmed/1...
www.physiology.org/doi/abs/10...
www.physiology.org/doi/abs/10... - Спорт
These tips will help me a lot!!! I just "ran" my first marathon on November 22nd! I say "ran" because it took 5 hours and 51 minutes! I finished but at the expense of thinking it was more important to finish with someone! That writing a post mortem evaluation will help me so much! I intend to knock off at least 40 minutes from my next marathon!
More power to you Alissa!!!!
For me if I've really pushed a marathon (as opposed to cruising) then a little walk as you say while hydrating and having a banana etc. Then a shower and a snack with salt, protien and carbs and a warm drink (toast and peanut butter and a cup of tea is my go-to). The most important thing for me next is to have a nap. After Boston I slept for 4 hours. I then went for a little walk and had dinner and then back to sleep again. I think it actually helps to have the first nap completely in bed - if you are energy depleted you need to keep warm. Note that you may want to set an alarm to wake up for dinner as you need to eat a meal before going to sleep that night. Have a drink handy on the bedside table. Another thing I try to do is have easily digestable things like soup for dinner. Basically treat yourself like an invalid for the first 12-18 hours if you've really pushed yourself during the race and concentrate on sleep and nutrition above all else. I felt surprisingly good the next day after dong this for Boston in 2019, but I've done other marathons where I've been wrecked for a week where I did not look after myself in the first 12 hours or so.
Great tips! I just ran my first full marathon (age 59 🤩) last Sunday, 10/10/2021 at the Long Beach marathon and it was amazing. I finished 5:01:21, almost hit my goal of under 5 for my first marathon. Now I’m looking forward to training better and crushing it next time. I was able to go down the stairs almost “stiff free” by the third day after the run (Wednesday). I’m now ready start easy runs to start loosening the muscles. Thanks again for the great video!
Thank you so much for this! Very helpful!
Very detailed and helpful. Great content! So glad I found this channel.
Great video and information
Very good info! Ran one this past weekend (4 days ago) and am going crazy wanting to get back to running. But I also know the importance of easing back into it. My mind keeps telling me that I'm going to loose my fitness level by taking it easy. Regardless, I'm going to follow these tips!
Great advice, and very thorough! Thanks! I just ran my 1st marathon in 18 years and am sore, and will enjoy taking it easy for the winter!
Ran my first marathon yesterday under 4 hours! Boo ya!!! I honestly wished I looked up recovery before the race!
Still, this video is great for th information I need. Thank you!
Amazing! Thank you.
Very usefull video! 👍🏽
Great 👍
Very helpful to us
Thank you Ruairi, great tips!
Glad you found the video helpful, Sergey!
Coach, Grt video! i think we would also benefit from a similar video on recovery protocol after those peak mileage long runs leading up to a marathon. I know it’s critical quickly recover to get ready for a few more peak weeks of volume and intensity before the taper
Great video, nice to have all the points summarized in a nice concise video.
Much appreciated!
Good stuff, thank you. I’m not even at a half-marathon distance yet….
Is there anything we missed?
How do you recover after a marathon or big race?
Drop us a comment below! 👇
Thanks Coach, good tips on how to recover 👏
Happy to help!
coach it hurts
I just ran 2 ultras 2 months apart and I've never been this sore after a race. My left tfl is not happy! It's difficult, but I know I need to take a couple weeks or so off. I have a massage booked tomorrow morning and I have my fingers crossed that it will make a difference
Hi. I appreciate your video. I’m 48 years old. I’m primarily a trail runner. My long term goal is to run a 50 mile race the year I turn 50. I’ve done several half marathons, a 30k and a 50k. My favorite training run is 20 miles on a local trail. I’d like to be able to do that run every other week or every three weeks until I start my actual ultra race training. Does that sound like I would be over doing it? What educational resources would you recommend?
Walk 2 miles and go on a bike 15 minutes ..try to do a ice bath if available ( never stay idle after a marathon ..
food choices should be a priority example foods with potassium are good choices or protein foods speeds up recovery
Thanks dude. Does the same apply for a half marathon?
Good question, Sean.
More or less - the marathon is just much more intensive in terms of total required recovery time. But these tips work regardless 👍
-Coach Michael
If these are the damages to the body, is marathon really healthy to begin with?
"Take a ten a minute walk after"
Whoops!
A full month off ? Damn !
All these were overcame by david goggins
I ran an untrained marathon yesterday. I've never done more than 10 miles before, and I managed to complete the run in 4hrs.40mins However, now I can't walk 😂😂
Ya I just walked across Rhode Island and can hardly stand
Took me 12 hour and 20 minutes it’s 34miles west to east
Don't tell Shalane.