Running a marathon is an accomplishment when you cross the finish line. Your pain and struggles become worth it at that moment. But the emotional and physical toll of running 26.2 miles is extreme. So, it’s essential to understand what happens to your body after a marathon to treat and recover from your efforts appropriately. In this post, we’ll help you learn about a marathon recovery plan, so you prepare not only leading up to the run but also for the other side of it.
Before we get started, if you want to read a great list of destination races, check out Destination Races: A Comprehensive List.
What Happens to Your Body after a Marathon
After running a marathon, you’ll likely experience aches, pains, and fatigue. Your muscles need time to recover after a grueling run. Also, some feel emotional and psychological distress after such an accomplishment. It’s because the brain releases a lot of the “happy hormones” during this time. But those hormones can lead to feelings of depression when they wear off.
That said, if you never ran a marathon, understanding what could happen is a great start. Knowing what you have to do ahead of a marathon helps you prepare thoroughly. So, if you decide to run a marathon this year, create a marathon recovery plan. Doing so will help you feel better about the upcoming challenges. And once you accomplish your achievement, it’ll support your recovery.
Prevention Strategies for a Marathon
1. Prevent Injuries by Training
The best way to avoid injury is to train for your marathon. Those who train for a marathon are less likely to get injured or skip the race. Further, they have better race performance than those who don’t. Sure, it may go without saying for some runners. But if you never ran a marathon, make sure to train—even while on vacation.
2. Drink Plenty of Fluids
Your body will lose water while running a marathon. So it’s essential to drink plenty of fluids before and after the race. You should aim for 8-10 ounces of fluid every 10 minutes during a race. On marathon day, as noted in this Red Bull article, “Start sipping about 600ml of water with an electrolyte tablet in it three hours before the race, and drink until your urine is clear. If it still isn’t clear, drink another 400ml on top of this.”
3. Wear Appropriate Sneakers for the Marathon
It’s vital to wear sneakers that provide good traction and support for your feet when you run a marathon. The best athletic shoes will also help absorb shock from running the course length and avoid injuries like plantar fasciitis or shin splints. (Side note: Once you finish the race, consider recycling your athletic shoes to help the environment!).
4. Stretch Afterwards to Prevent Cramps
When you finish a marathon, it’s essential to stretch your muscles to prevent cramps and other debilitating injuries. If you don’t stretch, you risk runner’s knee or Achilles tendinitis from happening in the future. Stretching is critical if you have any problem areas beforehand. Perhaps you had a pulled muscle or tight hamstring. They’re more likely to develop into large problems if not appropriately stretched after any marathon or running race.
Treatment Options for Injuries
There are a few different treatments in a marathon recovery plan. One option is to use ice packs to help reduce inflammation and pain. You could do it immediately after the race. But it’s also effective if you continue to support the inflammation subside about a day later. Second, you can take an over-the-counter anti-inflammatory medication like ibuprofen. These help temporarily relieve pain and reduce inflammation as well. That said, you should speak to your physician before any running activity for expert health information.
For post-marathon depression and other emotional symptoms, it’s important to stay social during your recovery period. It could mean staying with friends or family members who cheer you on during the race. Or, perhaps reconnect with old friends who might follow your progress online. It’s also important to stay active during your recovery period. For instance, go for walks, take a bike ride, or do light housework. Finally, it’s essential to listen to your body and allow yourself time off from running when necessary.
Recovery Process After a Marathon
The recovery process is different for everyone, but it typically lasts about a week after a marathon. The first few days are the most difficult because your body must recover from the stress. Your muscles will be sore, and you’ll have some pain in your joints and muscles. As these symptoms subside, your body will start to regenerate its glycogen, and inflammation will go down as well.
After a marathon, some runners also experience little motivation. This is a time after the marathon when you feel completely drained of energy. In short, nothing motivates you. Some people take this feeling as a sign they need to take a break. However, others try to push through it and keep up their usual daily routines. It’s important not to overstress yourself during this time because it can lead to undue stress or even weight gain, which could set you back even further than before the race.
Post-Race Depression
Marathon runners often experience a state of euphoria when they cross the finish line. This is sometimes called “runner’s high” and happens with the natural release of endorphins in the brain. But, this feeling doesn’t last forever! When you don’t have any more adrenaline to sustain your energy levels, you’ll eventually crash. This could lead to post-race depression, making you feel tired, unmotivated, and unproductive.
For combatting post-race depression, it’s essential to refuel with healthy food and sleep as soon as possible after the race. You should also find other ways to stay active during the days following your marathon. If you struggle with post-marathon blues, it might be worth talking to a medical professional about medication or therapy options that can help ease your symptoms. Remember, no two marathoners recover the same way, and the aim is always to maintain a healthy mind and body.
Getting the Right Kind of Rest
After completing a marathon, the most important thing is to rest your body. Your body needs time to recover and recover from the extreme physical effort. You’ll want to recover both mentally and physically after running a marathon. It can be hard to stay focused when you’re tired, so try not to schedule any tasks that require concentration or focus until you recover.
Make sure you get enough sleep as well. Sleep is critical because your muscles heal better when they’re rested and relaxed. You’ll want to get at least 8 hours of continuous sleep each night following a marathon. So, make sure you turn off your phone and other electronics before bedtime, so you don’t wake up during the night due to notifications or light exposure from your devices.
When to Visit a Doctor
Finally for your marathon recovery plan, it’s essential to visit a doctor if the pain is severe or doesn’t disappear soon. Your doctor will assess how bad your injury is, what could be causing it, and how to treat it. Remember, not all injuries occur immediately after finishing a marathon. Some could even happen during your marathon recovery period. So, if you sense something doesn’t feel right, visit a medical professional.
Remember, if you have old sneakers in your closets, there’s an excellent sneaker recycling program called Sneakers For Good. Find out what it’s about so you can do your part for the planet.
© 2022 Sneakers4Good. All Rights Reserved.
