Post-Marathon Recovery

Well, I've reached the 72 hour point after my most recent marathon. 26.2 miles causes a good amount of strain on your system and your muscles are not only weak but so is your immune system. I have read several articles and recuperated from five marathons, so here's my summary of both, starting with the first hour after crossing the finish line:

First Hour

• Thank your lucky stars and any family/friends that came along to support you (you'll probably need their help over the next few days)
• Drink some "sports drink" or better yet, chocolate milk. Why can't they have chocolate milk at the finish line?
• Eat something if you can
• Cool down walk or jog, stretch, or massage
• Laugh, cry, or craugh
• Get in some dry clothes
• Elevate your feet
• First aid (if necessary)

Me in dry clothes after the race

The Rest of the Day

• Eat healthy. And maybe a little unhealthy, but eat.
• Take a shower, cuz brother, you stink
• Get some good sleep

72 Hours

• No running. Some walking or maybe cycling or swimming, but don't over do it
• Pull off the damaged toenails and terrorize your kids with them
• Hot Epsom Salt baths or hit the hot tub
• Eat well
• Get good sleep
• Use your foam roller, self massage, or get a pro to do it

After 72 hours, a light jog, perhaps? I tend to listen to my body regarding what to do. I took the last two days off from exercising, aside from the daily 25 minutes of bicycle commuting and short walks. I did yoga this morning and will ride my bicycle for 45 minutes during lunch and do the same on Thursday, with an easy run in the evening. I didn't sustain any pulled muscles, sprains, or blisters this marathon or I might not resume running. I didn't even lose a toenail, but when you only have six left, it lowers the odds.  The man at the far left in the picture above pointed out my lovely toenail situation to his wife.

The experts differ on how long you should take it easy until resuming training. Some espouse a reverse taper, or doing what you did before the weeks before the race in reverse. Others suggest going easy for one to two months. It is obviously dependent on the person, but I will go easy for two weeks and reassess at that time to see if I'm ready to start training again. It really depends on how well you recover and that can be helped with a good post-race routine. 

Post-Race Routine
 
You planned your pre-race and race and you should also plan your post race routine. I bring the following along with me to a race:

• Wash rag and towel
• Clean clothes
• Post race nutrition
• Calf sleeves
• First aid supplies and meds
• Flip flops
• Plastic bags for dirty clothes
• Props for post race pictures (see below)

Matching Team Shirts after taking second team in the 2013 Bavarian Battle

It's good to know when the race officials plan on doing the awards ceremony, if you placed or if they're handing out raffle swag. Some races set a time for this and others do it on the fly. Some require you to be present to get your award or swag.

Other things to plan/schedule before the race:

• A babysitter for the rest of the day 
• A day off of work the day after
• Massage appointment one or two days after the race
• A strong person to carry you up and down steps

Happy Racing!