A marathon, a 26.2 mile race, can be grueling on the mind and the psyche, so it is important to plan your recovery to protect yourself from injury and post-race letdown. Although many runners are eager to jump right back into a training plan for the next event, you must understand the needs of muscle recovery and how to incorporate rest and future training. Putting additional stress on a fatigued system invites injury.
Significance
You must allow muscles to recover after a marathon regardless of how you feel physically. A successful recovery period will help you avoid injury during your return to training. If you hit a hard training schedule too soon after your marathon, you are vulnerable to overuse injuries or injuries related to poor form because you are too tired to perform up to par. Obvious muscle soreness can last several days, but less experienced marathoners may experience muscle fatigue as long as a few months after a race.
Post-Race Muscle Issues
The stiffness and soreness common after a marathon typically lasts one to three days, according to "Marathon and Beyond" magazine. Depending on the marathon course, your muscles experience different trials. A downhill course can put stress on the muscles and tendons making up your quadriceps at the front of your thighs, your illiotibial bands that run down the outside of each thigh and your anterior tibialis at the front of the shin. A course that has more uphill terrain may cause fatigue in your hamstrings and gluteal muscles.
Causes
Inappropriate training can set you up for extreme muscle soreness and possible injury after a race. Even if you trained appropriately, attempts to hit a new personal record during the race taxes your muscles more than you may be aware. Theories as to why muscles tire post-marathon vary. Patti and Warren Finke, authors of "Marathoning Start to Finish," note that the most likely reason muscle soreness occurs after a marathon is the complete exhaustion of muscular energy reserves and an accumulation of fluid in the muscles. Muscle soreness also can be caused by microscopic tears in your muscle fibers that occur during intense exercise.
Solution
Word-of-mouth remedies for post-muscle soreness abound, but none has been tested in a formal clinical setting. The first day after the race, walking in cold water or icing tired muscles can be effective. After those 24 hours, move on to heat therapy such as hot tubs or baths. Many runners swear by a post-race massage and anti-inflammatory medication. The intention of post-race treatments is to improve circulation to affected areas so as to reduce swelling and bring in new nutrients to the tired muscles. Return to light activity, such as an easy jog or bicycle ride, as soon as 24 hours post race, but go at a modest pace and for a short period of time--maybe just 10 or 15 minutes. In the weeks following your marathon, begin to rebuild your miles. Remember to go slowly--you may experience an energy zap during long runs as far as a few months after your marathon as a reminder of your muscles' fatigue.
Considerations
Following a sensible pre-training program will help prepare you to run at your best on race day. Familiarize yourself with the terrain of the race, and train for it. For example, if you will experience a lot of downhills, train on downhill terrain. Make sure your shoes are in good shape, perhaps purchasing a new pair a month or two before the race and alternating them with your older pair to break them in for the marathon day.
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