Post-Marathon Recovery: 10 Tips to Heal Faster

You deserve a pat on your back after finishing the dreaded 26.2-mile marathon. Congratulations! Now, it is time to move into your post-marathon recovery. Once the marathon high wears off, reality sets in, aches that make you question your life choices, fatigue that turns your bed into a black hole, and stairs that suddenly look like Mount Everest. But fear not- your recovery does not have to be another endurance test. 

Here's a comprehensive post-marathon recovery plan to reduce soreness, speed up healing, and get you back on your feet sooner.

What Happens to Your Body After a Marathon?

Usually, marathon running pushes your body to its limit and may provoke an avalanche of physiological alterations.

● Dehydration and Electrolyte Imbalance

In a marathon event, for example, one can lose 6-10% of body weight as fluids. In addition to this large amount of water, critical electrolytes such as sodium and potassium are lost. Scientific evidence has shown that such an electrolyte imbalance in the body leads to inferior performance and an increased risk of heart illness.

● Glycogen Depletion

By the end of the marathon, your muscles' glycogen stores get depleted. One study published in the Journal of Applied Physiology estimated that your muscle glycogen level could decrease by as much as 90 percent after a marathon, greatly depressing your body's readily available energy stores.

● Muscle Damage

The repeated impact and stress of running 26.2 miles create microscopic tears in muscle fibers. This damage leads to a surge in blood levels of creatine kinase, which elevates up to a 40-fold increase above normal following a marathon.

● Inflammation

Your body responds to muscle damage with inflammation, which causes swelling and soreness. According to research in the International Journal of Sports Medicine, markers of inflammation can remain high for as many as seven days after a marathon.

● Immune System Suppression

The physical stress of a marathon suppresses your immune system temporarily. Studies show that runners have an increased risk of upper respiratory tract infections during the week following a marathon due to reduced immune function.

● Cardiovascular Stress

Your heart goes into overtime during a marathon. According to one study published in the journal JACC: Cardiovascular Imaging, the hearts of marathon runners appear to show signs of strain and reduced function immediately after the race, but these changes are generally temporary.

With such deep physiological changes, your body certainly requires immediate attention. You should act fast and begin your recovery process right at the finish line.

A well-planned post-marathon recovery strategy can be crucial in minimizing these effects and getting you back on your feet faster.

Post-Marathon Recovery Timeline

Here’s an overview of how your recovery timeline should look like:

● First hour: Hydrate immediately and consume some post-marathon recovery foodsuch as chocolate milk, bananas, salmon, tart cherry juice, oatmeal with nuts and fruits, and so on. Your body needs fluids and nutrients to start the healing process.

● In the afternoon: Rest and perform gentle stretches. Your body is working hard to repair muscle damage.

● Evening: You may experience increased stiffness. Continue with light movement to promote blood flow.

● The Following Day: You could wear compression socks a day after the marathon. It's also a good time to start using a knee & leg massagerfor muscle relaxation. Experts also recommend avoiding individuals with cold since you're more susceptible to cold as your immune system is compromised.

● 3 - 4 Days Later: After 2-3 days of resting, you'll feel stronger. You can go for a gentle swim. This is what active recovery is all about. Strive to ensure your body gets the optimal rest it deserves.

● 1 Week Later:A 20 - 30 minute test run would do. Go for a short run while listening to your body. Be wary of pain or any discomfort. Avoid sprints or strenuous workouts since you're not ready yet.

Recovery after a marathon varies for each individual. Generally, it takes about 2-3 weeks for full recovery. However, following a proper post-marathon running plan can help speed up this process. Here are a few tips to help you get started.

10 Tips for Faster Healing

You've earned your bragging rights (and the shiny new medal), but your body is aching. Consider the following tips for your recovery day playlist. The best part is that they are simple, effective, and guaranteed to get you back on your feet.

1. Massage

Nothing feels as good as a sports massage after putting your muscles and tendons through strain. However, this doesn't mean you should book for the massage right away. Medical experts argue you should book a sports massage 3-4 days after the marathon.

The Liipoo Xpolar massager for calf, shine, leg muscles is a good investment here. It offers quick relief on knee pain, muscle soreness and helps with fatigue. The gentle massage it offers increases blood flow to the muscles, which speeds up recovery time and reduces inflammation.

Another thing to bear in mind is that you don't have to drink five glasses of water at a go. Instead, sip water in small portions. Regularly check your urine to determine whether you're sufficiently hydrated. Dark-yellow urine color indicates you need to keep hydrating. It's also a good idea to add electrolytes to your water as they help replenish the essential minerals and vitamins lost through your sweat glands.

3. Active Recovery: Keep Moving

Chances are, you now want to know more about post marathon recovery food. But let's be clear: now is not the time to chill on the sofa while binging on your favorite Netflix show. Sports experts recommend resting for a day for every mile you race. This equates to a 26-day rest if you are a marathoner. But "rest" doesn't mean you should laze around the entire day. NO! Effective recovery after a marathon demands that you keep moving. Staying on the move helps to prevent muscle stiffness.  

4. Nutrition: Fuel Your Recovery

Nutrition after a marathon will help you in your recovery process. Within 30 minutes after the marathon, aim for a 3:1 carbohydrate-to-protein ratio. This is the most critical stage as research supports this to reduce muscle damage and boost the repletion of glycogen stores more rapidly. 

Post marathon recovery food should be easily digested and may be as simple as a banana with peanut butter or a protein shake. Lean proteins, complex carbs, and anti-inflammatory foods in one's next meal. One study published in the Journal of the International Society of Sports Nutrition discovered the efficiency of tart cherry juice in reducing muscle pain and inflammation. Take that as a cue to eat normally over the next few days; that's going to help your body through its repair processes.

5. Rest and Sleep

A good night's sleep will ensure you get the ample rest you need. It's time to get comfortable. In the 24-48 hours after the marathon, prioritize sleep. During deep sleep, your body secretes growth hormone, which is integral to tissue repair and recovery. Evidence shows that sleep deprivation can adversely affect muscle recovery and performance.

In some instances, you might find yourself tossing and turning through the night because you're excited about the race. To avoid this, try relaxation techniques such as meditation or deep breathing.

6. Gentle Stretching and Yoga

Of course, some gentle stretching and yoga wouldn’t miss out on this list. Your post-marathon recovery plan should feature simple exercises that will improve your range of motion. You don’t have to be a yoga expert to benefit from these exercises. Just focus on quads, hamstrings, and calves. Hold the stretches for 30-45 seconds for every move. Don’t overdo it. The goal is to ease tension, not create more stress on fatigued muscles.

7. Gradually Return to Training

The best post marathon recovery plan should include how you will resume your training routine. After taking a break for 2-3 weeks, as previously recommended, ease into your training routine. Don’t be in a rush to push your body to the limit. Start slow. Easy runs (20-30 minutes) at a conversational pace will do. Gradually increase duration and intensity over 2-3 weeks. Aim to give your body enough time to adapt, as this helps to prevent the risk of injury.

8. Listen to Your Body

This is a major one. Listen to your body cues, including fatigue, pain, and overall well-being. Learn to discern between normal soreness and injury. Work toward adjusting your post-marathon recovery based on how you feel. Ensure you seek professional assistance in case you feel pain or are overly fatigued from your training program.

9. Consider Home Remedies

While professional treatments are great, don't neglect the possibility of home remedies. Take an Epsom salt bath to help soothe sore muscles: add two cups to warm water and soak for 15-20 minutes. If you feel pain in one particular place, you can make a homemade cold compress by freezing water in a paper cup, then tearing the top off and applying it. 

Tart cherry juice is another good way to reduce inflammation. Consuming 8 to 12 ounces of the juice daily will make a huge difference during recovery. How about easing tension in the plantar fascia by rolling a tennis ball under your feet? Sounds fun, right?

10. Mind Your Mental Health

Post-marathon recovery goes beyond working on your sore muscles; your mind needs to recover as well.

Yes, you might feel stressed and overwhelmed, but you don't need to go through the dark phase alone. Celebrate by writing down memories of the race. Share the experience with family, friends, or marathon buddies. Next, set a realistic new goal. More importantly, practice mindfulness to help manage stress and continuously lean on running buddies for support. Remember, a healthy mind fuels a strong comeback.

How Long Does It Take to Recover From a Marathon?

The recovery time post-marathon is entirely personal. Some can feel ready in a week or so to undertake light work, while others may take as long as a month for complete recovery. Your age, general fitness, and overall fitness play a crucial role here.

If you had used the Liipoo AbsolutSweat for a marathon earlier, by then, the recovery process would have been more predictable. This device tracks your sweat, hydration, and nutrient loss during exercise and evaluates your fatigue and hydration endurance level. What's more, it suggests a personalized replenishment plan pre, during and after your match, thereby delaying fatigue and avoiding possible sports injuries. Arguably, this is way much better than working without a plan.

Post-Marathon Running Plan

After weeks of recovery after a marathon, you can't wait to hit the pavement again? Well, surely you won't want to sabotage your performance again, with excessive training, or improper hydration and replenishment habits. Consider using a powerful hydration biosensor like Liipoo AbsolutSweat to assist you.

You want to be confident that you're getting back on track at the right time and doing the right thing to enhance your performance. Besides providing you with a personalized pre-workout hydration plan based on your previous training records, Liipoo AbsolutSweat evaluates your fatigue and dehydration endurance during each training to ensure you're fully fit to run safely again. Combining your running plan with AbsolutSweat's hydration biosensor means a more intelligent, faster recovery. So, lace up wisely and let science do the heavy lifting for you.

The best thing about AbsolutSweat is that it’s quite easy to use. You don’t have to be an expert to benefit from it. Here’s a quick overview of how it works:

Step 1: Setup the sweat patch unit

First, activate Liipoo AbsolutSweat. Simply place the device on its charging port with its logo facing upward. Wait for the green light, indicating the device is successfully activated. Next, pair the device with your smartphone’s app. There are three ways to do this, including scanning the QR code on AbsolutSweat, using the MAC No. found under the QR code, or selecting the device called RBS-P1 on your app.

Gently press the sweat patch unit on the Liipoo AbsolutSweat’s charging case. After that, turn the tracker upside down (180 degrees). At this point, the 12 metal needles should face up.

Step 2: Integrate the tracker with the patch

Peel off the plastic casing on the patch and push the plate to cover the device tightly. Press and hold AbsolutSweat for about 5 seconds as indicated.

Remove the lower part of the tearable opening to ensure the device can easily stick on your forebreast. Press the tracker and the patch to fit.

Wipe the surface of your skin dry and mount AbsolutSweat on your forebreast. Ensure you position it where it can’t fall off due to friction from your outfit.

Step 3: Workout and track

Finally, tap on “Start the workout” on the app on your phone and start exercising. Make sure you sweat actively. 

Liipoo AbsolutSweat perspiration sensor will then track your sweat data during the workout, such as water loss, Na+ & K+ concentrations, and glucose level, etc. It will send you real-time alerts for replenishments if some essential components are going low in your body. 

Step 4: Recharge after workout

Once you’re done working out, you get to view your hydration data and your overall performance regarding sweat rate, fatigue level, dehydration endurance, etc. Liipoo AbsolutSweat will also provide you with a scientific plan on when and how to supplement. 

At last, clean the 12 needles using an alcohol-based cleaner or a paper towel before finally charging it for future use.

FAQs

1. I feel fine after running a marathon. Do I really need to take a recovery break?

Yes, recovery is important, even when you might feel fine. Your body goes through many changes during a marathon, which might include complete glycogen depletion, muscle damage, and immune suppression. 

2. How long should you rest after a marathon?

Ideally, full recovery takes about 2-3 weeks. However, the time required to recover fully after a marathon varies from one person to another. Experts argue that you should rest for a day for every mile raced. This means a 26-day rest is enough after a marathon. Remember, "rest" doesn't imply complete inactivity. Aim for active recovery, incorporating low-impact activities such as walking or swimming.

3. What not to do after a long run?

For now, avoid vigorous exercises and don't neglect the need to hydrate. Do your best not to eat large meals in one sitting. Also, do not skip appropriate cool-downs and stretches. Avoid alcohol intake as it dehydrates the body further. Do not ignore inappropriate pain and discomfort. Moreover, skip the urge to rush to book a deep tissue massage. Instead, take things slow and prioritize gentle recovery activities. Use the Liipoo Xpolar massager for ice therapy targeted relief without risking further muscle damage.

4. What post marathon recovery food is good?

Within the first 30 minutes following the marathon, take in a snack with a 3:1 ratio of carbohydrates to protein, such as a banana with peanut butter or a shake with protein. Subsequent meals should include lean proteins, complex carbohydrates, and anti-inflammatory foods. Tart cherry juice has been proven to help reduce muscle pain and inflammation. Liipoo AbsolutSweat can count your water, electrolytes and nutrient loss and give personalized recommendations on better post-marathon nutrition for recovery. Aim for scientific replenishment with Liipoo AbsolutSweat for your next marathon!

5. Is a massage good after a marathon?

Yes, but timing is key. Give yourself 3-4 days after the marathon before getting a sports massage. For quick relief, use the Liipoo Xpolar massager. It features hot and cold, and heat-cold alternating therapy massage - unique attributes that promote blood flow, allowing muscles to relax without any potential further damage. The versatility of the Liipoo Xpolar, with hot and cold therapy options, caters to all recovery needs and will help you manage soreness well in the comfort of your home.

6. Why is it so hard to run after a marathon?

Running is hard after a marathon since your body has undergone many physiological stresses. Muscle damage, the loss of glycogen stores, and overall tiredness are a few reasons to blame for this. Your body needs time to repair and replenish this store of energy. So, the next  time you’re on the move, remember to use Liipoo AbsolutSweat to track your electrolyte loss so you’re better placed to know how best to recover optimally.