Marathon Recovery

A typical marathon runner puts so much thought and planning into preparing for the race, yet gives little consideration to recovering from it. The physical and emotional challenges of running don't stop when you cross the finish line. Recovery from a marathon can take weeks, even months. And just like you have a strategy for every other aspect of the finishing the race, it's important to have a strategy for recovering from it, too. On the heels of the world's biggest marathon in New York City on Sunday, I thought I'd turn my attention from running preparation to recovery.

After a marathon, your muscles are depleted and inflamed, you've lost fluids and stiffness begins settling in almost immediately. Experts tend to agree that rehydrating with water until urine is pale yellow is the way to go. They also say that eating a meal with a mix of carbs, protein and sodium within an hour of finishing the race is crucial, as is eating small, frequent meals that day. Another important factor is fighting the urge to lie around, as walking around for at least 10 to 15 minutes every few hours the rest of race day will help ease muscle discomfort. But there's no way around it, the few days following the marathon are going to be tough. I decided to consult some other experts for their advice. Here, real marathoners share their best tips for getting through the pain and stiffness, and for beating post-marathon blues.

Alysia Lew, NYC Marathon 2009, and 11 marathon veteran:

• Water, water, water: While you may be sick of drinking because of the water you drank pre-race and during, it is more important now so that you can flush out the toxins that have built up in your muscles.
  
• Eat a burger: You need protein to help rebuild muscles and you are probably sick of carbs anyway. A burger is a great recovery tool (and treat!) for muscles after 26.2 miles.
  
• Get a massage: The day after, get a massage. This will help the aches and pains in your muscles.
  
• Set a new goal: Marathons aren't just about your physical recovery, it's about your mental recovery too. You may start to experience the "runners low" since you've been looking forward to the race for so long and it was a big part of your life. It is natural to feel "what now?", so take a look at maybe doing another event in a few months -- even a local shorter race -- or not a run at all.

Steve Baker, Denver Marathon 2009:

• Don't be afraid to take some time off. Nothing heals overuse injuries, which every marathoner has, like time off. Runners usually feel guilty taking days off but, you've earned it! Also, eat! Your body took a huge calorie hit on marathon day so don't feel guilty about that 4th piece of pizza. Again, you've earned it.
• Do what you can to avoid post-marathon depression. It makes sense that you'd feel a little let down -- all that work, sacrifice and pain leading up to that four or five hour marathon. Now what? I think it's important to set another goal as soon as possible. This way, you'll stay fit and have something new to shoot for. For me, that goal is a sub-20 minute 5k.
• Put some fun back into your running. Marathon training can be grueling. My last two months of training felt like a second job. Try to remember why you got into running in the first place. Do some short runs on your favorite course. Leave the GPS device and heart rate monitor at home. Run free!

Ed, NYC Marathon 2007: I put so much time, energy, and psychology into the training part that I just decided to stay on the couch for days after the race. All I did was watch TV, occasionally stretch, and eat rotisserie chicken.

Meredith of This Runner's World Blog, Nike Women's Marathon 2009, and 13 marathon veteran:

• I like to drink chocolate milk, a chocolate Ensure or a hot chocolate after the marathon. It's the perfect recovery drink.
• Wear compression socks to keep the blood from pooling in the bottom of your legs.
• Take an ice bath or put your legs straight up in the air as soon as you can after the race. Continue to take ice baths for several days after the race.
• Do nothing. Give yourself permission to eat, drink and not workout for several weeks after the race. Your body needs time to recovery and repair itself before you begin working again.

Luisa, NYC Marathon 2009: I'm a big fan of the post-run cold bath. I fill my tub with cold water and sit in it for as long as I can stand it, usually 10-15 minutes. I know other runners add ice to the bath, but I've never done that and find that it still works well for me. The cold water brings down inflammation and I definitely notice a difference the next day. I'll also take ibuprofen and make sure I keep moving so I don't stiffen up.

Wendy, Kansas City Marathon 2003: A hot bath using Origins Muscle Easing Soak. Stretch muscles while in the bath -- it does wonders! Also, eat a large piece of cheesecake to celebrate.

Stephanie, NYC Marathon 2006: Drink lots of water to flush out the acid in your muscles and gets lots of rest and sleep, plus do some stretching and take a hot bath. And have some good comfort foods like soup, mac and cheese and a chocolate milk shake.

Nanci Healy, San Diego Marathon 2004: I made a huge mistake after the marathon. There was a hot tub at my hotel. Against the advice of my coach I went in it. The second I got out I knew there was a reason he told me to avoid it. I felt like all of my muscles were tighter than they had ever been. I should have used ice.

Need something more to read while you're relaxing? Find out if charities are romanticizing marathons.