After my recent marathon in Vancouver Canada, I took 4 days off running. But resumed running on the 5th day. I’m running my second San Francisco marathon on July 23. Then will take a relaxing vacation to Hanoi in Vietnam 😊
I always stretch myself after each marathon and do some progressive walking. Next day I am usually ready to train and must refrain from it almost by force.
Great advice! And perfect timing since my next marathon is this Sunday! Glass City Marathon in Toledo, Ohio. I will apply your wisdom to my post race actions!
Well I just ran my first marathon yesterday and if I had seen this video, I wouldn’t have gone and lied down in the grass immediately afterwards (I was hurting and I just wanted to get off my feet). I had to use a water bottle as a cane to get back up and then I hobbled at a snails pace back to the car. But I did have some McDonald’s to put the calories back in and that was very satisfying! Also I had a huge endorphin rush after the race that lasted pretty much all day and into the night. I was on top of the world despite being in pain.
Great tips here! For some reason it never occurred to me that I could take ibuprofen after any of my 11 marathons. I do really enjoy some squats and lunges right after I cross the finish line or after a hard long run.
As always great info!!!! But just one observation: DO NOT FILL THE TUB, ADD THE ICE AND SINK IN IT….. IT’S CRIMINAL!!! What I do is get into the empty tub, fill with cold water and then add the ice. It’s much more bearable. “Respect the marathon”….
Just a note: cool water 50-60 deg has been shown to work as well as ice. One other note - ice while slowing inflammation help pain inflammation is the body’s method of healing - restricting blood flow may slow that process. I have found 10 minutes in “cold” water works well. 🤪🏃♂️🏃♂️
I would suggest Tylenol over Motrin because of the dangerous interaction between NSAIDs and Rhabdomyolysis which can be a risk for some after running a marathon distance.
Just wanted to mention a few things that might be worth consideration about nsaid use as you advise post marathon. Nsaids restrict blood flow to the kidneys. So does extreme physical activity like marathon running. This is complicated by being volume depleted. I’m no neurologist, but I’ve talked to one about it. Not advised.
Why do you recommend to reduce inflammation after the marathon? What is the evidence for it being beneficial to recovery? I've heard from other sources that the opposite is true and I'm curious to know more. Thank you
Because excess inflammation is a bad thing (and there sure is excess inflammation after a marathon). It's not a good idea to try to reduce inflammation after a long run or workout all the time, but when you do "too much" (like running a marathon) it's smart.
I have a sprint race planned just 6 days after the marathon. Will be interesting and I hope I'm not injuring myself. It only includes 2k of running, so hopefully not that bad.
Damn I already did just that after my half yesterday I fell down couldn't get up, but walked weirdly around with my sore blisters and chafing and did 1k slow jog
thank you for this! I’m a sophomore in high school and will be running the chicago marathon next year. the marathon falls during the end of the cross country season. A week after the marathon, i have to run in a conference championship race. If I take the week after to recover, do you think i will still be able to run the conference race after (it’s 3 miles)?
I'm sure he'll respond, but my two cents is you might need to decide which is the most important to you, and treat the other as a fun or training run. If you're already in marathon shape, you might be able to do both, but with only a week between, you definitely can't give them both 100%. If you give the marathon your max effort, you're not going to be able to perform your best (or maybe at all) for your championship. If you have a team counting on you, focus on that. You'll have decades of marathon running ahead of you, but maybe only a few years of championships. Best wishes!
After my recent marathon in Vancouver Canada, I took 4 days off running. But resumed running on the 5th day. I’m running my second San Francisco marathon on July 23. Then will take a relaxing vacation to Hanoi in Vietnam 😊
"Manage the damage". Great info. Thanks Jason!
Great video. Finally someone that tells you the truth about recovering after a 26.2 miler. Thank you so much
I always stretch myself after each marathon and do some progressive walking. Next day I am usually ready to train and must refrain from it almost by force.
Great advice! And perfect timing since my next marathon is this Sunday! Glass City Marathon in Toledo, Ohio. I will apply your wisdom to my post race actions!
Well I just ran my first marathon yesterday and if I had seen this video, I wouldn’t have gone and lied down in the grass immediately afterwards (I was hurting and I just wanted to get off my feet). I had to use a water bottle as a cane to get back up and then I hobbled at a snails pace back to the car. But I did have some McDonald’s to put the calories back in and that was very satisfying!
Also I had a huge endorphin rush after the race that lasted pretty much all day and into the night. I was on top of the world despite being in pain.
this happened to me yesterday 😊
Great tips here! For some reason it never occurred to me that I could take ibuprofen after any of my 11 marathons. I do really enjoy some squats and lunges right after I cross the finish line or after a hard long run.
These are great information points we newer runners needs this, so that we can continue growing. Great video 🎉
As always great info!!!! But just one observation: DO NOT FILL THE TUB, ADD THE ICE AND SINK IN IT….. IT’S CRIMINAL!!! What I do is get into the empty tub, fill with cold water and then add the ice. It’s much more bearable. “Respect the marathon”….
Just a note: cool water 50-60 deg has been shown to work as well as ice. One other note - ice while slowing inflammation help pain inflammation is the body’s method of healing - restricting blood flow may slow that process. I have found 10 minutes in “cold” water works well. 🤪🏃♂️🏃♂️
I ran my first Boston Marathon on 4/18. Thank you so much for uploading this video.
I would suggest Tylenol over Motrin because of the dangerous interaction between NSAIDs and Rhabdomyolysis which can be a risk for some after running a marathon distance.
Just wanted to mention a few things that might be worth consideration about nsaid use as you advise post marathon. Nsaids restrict blood flow to the kidneys. So does extreme physical activity like marathon running. This is complicated by being volume depleted. I’m no neurologist, but I’ve talked to one about it. Not advised.
Thanks for great suggestions!
Why do you recommend to reduce inflammation after the marathon? What is the evidence for it being beneficial to recovery? I've heard from other sources that the opposite is true and I'm curious to know more. Thank you
Because excess inflammation is a bad thing (and there sure is excess inflammation after a marathon). It's not a good idea to try to reduce inflammation after a long run or workout all the time, but when you do "too much" (like running a marathon) it's smart.
This is great information. Thank you.
Thanks for great information
Great tips. Can you make video on the do and what not to do the day before marathon?
I have a sprint race planned just 6 days after the marathon. Will be interesting and I hope I'm not injuring myself. It only includes 2k of running, so hopefully not that bad.
Damn I already did just that after my half yesterday I fell down couldn't get up, but walked weirdly around with my sore blisters and chafing and did 1k slow jog
The night of my marathon I had 9 beers. My first time drinking in 3 months.
Not likely to qualify for Boston but I ran the Gettysburg Marathon 9 days -- Garmin indicated I climbed 174 floors and descended 175 ?
Never trust your watch with things like that!
thank you for this! I’m a sophomore in high school and will be running the chicago marathon next year. the marathon falls during the end of the cross country season. A week after the marathon, i have to run in a conference championship race. If I take the week after to recover, do you think i will still be able to run the conference race after (it’s 3 miles)?
I'm sure he'll respond, but my two cents is you might need to decide which is the most important to you, and treat the other as a fun or training run. If you're already in marathon shape, you might be able to do both, but with only a week between, you definitely can't give them both 100%. If you give the marathon your max effort, you're not going to be able to perform your best (or maybe at all) for your championship. If you have a team counting on you, focus on that. You'll have decades of marathon running ahead of you, but maybe only a few years of championships. Best wishes!
I love everything you said “if we can’t treat ourselves after a marathon” I knooow come on! Aha eat anything agreed!
theres a cheaper alternative to a foot roller find an empty bottle of coca cola drink. works for me.
Rolling the it band is useless. Rolling quad or hams may help some tho. Itbs? Think hips and glutes
modern medical literature would suggest that inflammation is a good thing and reducing it slows down recovery by a considerable margin.
Though I'll probably never run Boston, I think I ran a tougher marathon on Saturday called the Blue Ridge Marathon.
Ibuprofen right after a Marathon is not a good idea. In the state of dehydration it could seriously damage your kidneys.
❤️❤️❤️
Best marathon in the world is London 😁🏃♂️
There are those who must recovery 🙋♂️, and there are those who can run a marathon a day
Thank you for your insightful information.