Post Marathon Recovery – Everything You Need to Know!

13th April 2016

Post Marathon Recovery

Everything You Need to Know!


marathon recovery

The hype and excitement for the London Marathon has started.

Many of my clients are preparing for the race. Some of them are managing aches and pains to get to that finish line, and some of them are completely injury free and are just ready to hit the start line with full force! Either way, everybody must have a plan for marathon recovery.

Whatever your situation is, it is now time to taper down. It is time to nurture and nourish your body with sports massage, rest, nutritious food and lots of water. This point of your marathon prep is crucial so I do advise you take it seriously in order to optimise your performance on race day.

Have you thought about what you NEED to do AFTER the Marathon as your marathon recovery? If not, don’t worry, you are NOT alone. Most people forget about the trauma the body is put through following Marathon prep and race day… think about all the miles you’ve covered over the past months, it’s crazy distance and your body needs a good old pat on the back, a huge hug and a massive THANK YOU!

Remember you need to follow some simple marathon recovery tips. Here are a few crucial steps for you to take after your Marathon, in order to optimise your recovery and prevent injury:

  1. Stretch – Upon touching that finish line, take a deep breath, appreciate your HUGE achievement and stretch. Stretching will increase blood and nutrient supply to your muscles, reducing soreness and promoting recovery. Keep stretching gently that day and the following day too.
  2. Hydrate and nourish – Drink water and electrolytes and eat foods high in protein and moderate in carbohydrate content, within the first hour post race.
  3. Hot and Cold Therapy – Ice packs and Bio Freeze gel should be immediately applied to any sore joints and/or muscles, to promote healing and reduce inflammation. A warm bath a few hours following the race will help reduce muscle soreness the following day. Continuing with hot/cold therapy for the next couple of days will help further.
  4. Rest – Rest, but keep moving throughout the day. Have a good nights sleep – give the body time to recovery properly before you do more exercise. An easy walk in the morning will help your muscles loosen up.
  5. Sports Massage – This will help to improve the quality of the soft tissues, increase blood supply and release muscle tension, flushing through lactic acid and realigning scar tissue which is key for optimised recovery. This can be done both straight after finishing the marathon and a few days later for optimum recovery and muscle health. Jenna can HELP YOU with this. You can BOOK HERE.
  6. Physiotherapy – If you do have a localised or specific pain or injury, seek professional help in order to avoid it worsening. I can HELP YOU with this. You can BOOK HERE.

I wish you the best of luck and I am more than happy to provide advice to anybody who has questions.

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