Post-Marathon Recovery

Here's a summary of the most important points from the Post-Marathon Recovery Clinic.

The 27th mile - Your race doesn't end at the finish line. This is where recovery starts and what and how you do it can make a big difference in just how well you fare in the aftermath of your marathon. The single most important action you can do is to keep active in some way whether it be walking or slow jogging. Anything that increases blood flow and circulation to the leg muscles will help remove lactate and other by-products from damaged cells.

Drink up - To replace and restore electrolyte balance, restore carbohydrate reserves and provide protein to repair damaged muscles. Consumption of special "recovery" drinks like Recoverite immediately post-finish can help immensely with reducing muscle trauma and restoring physiological homeostasis. Plan to have a recovery drink in your gear check bag and take advantage of the snacks and beverages they hand-out in the post-finish line area.

Minimize damage to muscles or joints using cold therapy - Biofreeze, ice packs, ice-baths are all beneficial in tending to sore and fatigued muscles. Cold compression packs or straps (e.g. Go-Moji) also work well and advisable to have in your gear check bag.

Light massage - Can be helpful to stimulate blood flow to sore leg muscles and force excess fluids out of the lymphatic system. Be careful to avoid massage therapy that involves hard pressure that hurts or forceful bending/stretching of leg muscles or joints. The Stick, foam rollers and/or Pro-Grid roller are all good tools to provide relief to fatigued and sore leg muscles.

Continue recovery at home - Don't be afraid to take a break from running and to relax and rest, while maintaining light activity like brisk walking or riding a bike to promote circulation. Then ease back slowly into run-training - i.e. the "reverse taper."

Pay close attention to the above as soon as you can after you finish and it will go a long way to speeding up your recovery.

Coach Frogger