Running a marathon requires months of preparation and hours of peak performance on race day. However, even after a runner crosses the finish line, completing 26.2 arduous miles, he must begin an equally important part of the marathon cycle: the recovery phase. To rid the body of lingering muscle stiffness, a runner must execute a smart, disciplined recovery phase including adequate amounts of rest, proper hydration and nutrition, and perhaps gentle levels of light exercise.
Step 1
Resist the urge to drop to the ground in a heap after crossing the finish line. While you may feel exhausted from the effort exerted over the course of the marathon, a sudden stop in muscle activity tells tired muscles to stop pumping blood so vigorously through the body, which can lead to muscle cramps and stiffness, a drop in blood pressure and an upset stomach. Stay on your feet and walk or jog lightly for approximately 10 minutes after crossing the finish line.
Step 2
Replace fluids lost through sweat during the race by rehydrating immediately after cooling down. Drink water, as well as sports drinks -- which will replace carbohydrates and electrolytes -- or fruit and vegetable juices -- which offer many of the same benefits as sports drinks, but with more vitamins and antioxidants. Weigh yourself after the race and drink fluids in equal proportion to the amount of weight lost during the race, with each pound lost equal to 16 oz. of fluids.
Step 3
Eat as soon as you feel ready to do so after your race concludes and your stomach settles. Eating within an hour of crossing the finish line allows your body to get a head start on replenishing the reserves of carbohydrates and glycogen that were used up during the hours spent on the race course. Focus on eating complex carbohydrates, which could come from whole-wheat breads, pasta or rice, and include protein in your post-race meal. Renowned running coach Greg McMillan recommends marathon runners consume a 4 to1 ration of carbohydrates to protein, with 1g of carbohydrates for each 1 lb. of a runner's body weight.
Step 4
Relieve burning muscles by applying ice indirectly to inflamed muscles or joints, or by taking a dip in an ice bath. When soaking in an ice bath, gradually add a large bag of ice to a cool bath and keep your legs immersed for 10 to 15 minutes, while wearing a sweatshirt and cap to keep your core and head warm. Ice relieves muscle inflammation through the process of vasoconstriction, in which the blood vessels close to prevent swelling and flush out waste, then reopen to allow blood and oxygen to rejuvenate tired muscles.
Step 5
Rest as long as your body tells you to, both on the day of the race and in the days to follow. Reward your body with an afternoon nap following the race, then get a good night's sleep the night after the marathon. Wait to return to running until muscles no longer feel stiff or achy -- which could take three or four days for a marathon veteran, or up to a week for a first-time marathon runner -- and gradually build your mileage and intensity over a span of two to four weeks. Until you are ready to resume running, consider walking or gentle stretching to keep muscles loose and the heart pumping.
Tips and Warnings
- Continue to hydrate and eat throughout the day following the marathon, not just after you cross the finish line. Drink a glass of water every one to two hours and eat small snacks and normal meals throughout the day.
- Avoid stretching and prolonged exposure to hot baths or hot tubs, because these activities could actually increase swelling in tired legs instead of aiding the healing process. Later in the day following the race, or during your rest days to follow, you may begin stretching and soaking in hot water once your blood pressure and circulation have returned to normal.
Things You'll Need
- Water
- Sports drink
- Foods rich in complex carbohydrates and protein
- Ice
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