8 Essential Tips to Enhance Your Marathon Recovery

Attention Eugene Marathoners, Half Marathoners, Double Stackers and 5kers, It’s time for a (virtual) High Five!  You’ve put in the work, and executed your race. Whether or not you hit your race day goals, we at Zenith are proud of you all and want to say congrats!

This past weekend, Dr. Mike Robinson was out there running the half marathon. James was pacing the marathon, and Dr. Jesse Klein and I were out on the course cheering you on. One of the most fulfilling parts of being a physical therapist is seeing all of the folks in the Zenith community out there racing  healthy and happy on the streets of Eugene. I saw more past and current clients out there than I could even begin to count!

Eugene Marathon Weekend is always a blast. However, over the next few days as the race day high wears off, the delayed onset muscle soreness (DOMS) will start to seep in. Here are some post race tips to help you navigate the recovery process. 

1.Refuel and Rehydrate.

Just like you need to fuel and hydrate before and during the marathon, replenishing those calories and lost fluids is essential to maximizing your recovery. Although the post race celebratory beer may feel refreshing, it doesn’t count as rehydration. Keep in mind, the refuel and rehydrating process goes beyond the first few hours after your race. You should be intentional about this aspect of your recovery for the next several DAYS post race.

2. Time Your Massage Carefully.

   
   

A ‘flush out’ light pressure massage can be helpful to get the legs feeling better. However, it is better to hold on more intensive tissue work until at least  two to three days post race, to allow some of the tissue inflammation caused by the strain of a marathon to subside.  You can schedule a massage with our LMT Jesse Burlingham. 

3. Avoid Couch Lock.

   
   

It can be very tempting to melt into the couch after the race, avoiding all non-essential movement. BUT, gentle exercise is actually productive for your recovery. (Check out this post for more details on what the research says regarding recovering from a race here). Try very light, low level exercise like moving around in the pool,  or an easy walk around the neighborhood.

4. Sleep!

   
   

One of the most important ways to maximize your recovery is by getting sufficient amounts of sleep. For athletes, sleep is an incredibly productive time for tissue healing and recovery. Use that extra time that you would usually spend on your training to get some extra sleep. Yes! I’m giving you the go ahead to hit snooze on that 5am alarm this week to trade steps for zzs!  (If you’re still not sold, check out this article for more details on the value of sleep)

5. Navigate the Post-Race Lows 

It’s not uncommon to feel a bit low after the post race excitement wears off. Naturally, you’ve been training hard and anticipating this race for a long time, and post race blues are normal. Being able to recognize this can be an opportunity for you to create the time and space to reflect on the experience, before jumping into the next endeavor.

6. Don’t Jump into New Things

   
   

Just like you shouldn’t try new things on race day (like my “new shoes on race day” silly mistake), you shouldn’t jump into new hobbies too quickly post race. As your legs are recovering in the days and weeks post race, there is going to be an extra layer of muscle fatigue and inflammation. This means you are better off waiting a few weeks before taking up a new sport, to reduce the risk of injuring your muscles when they’re still recovering. Don’t pivot from marathoner to pickleball star too quickly.

7. Put Down Those Running Shoes (For Now).

   
   

Although some light exercise can be helpful in the days following a marathon, you should take at least 4-5 days without any running, at the very minimum. Even many professional marathoners take 10 days to multiple weeks off post marathon to allow their bodies (and minds) to reset and recover. 

8. Set Down The Weights (Briefly)

   
   

If you’ve been lifting consistently through your race build, it won’t be long before you can hit the weights, but as with running, be patient. I would advise you to take around a week without weight training, then ease back in with light weights or bodyweight movements. 

Conversely, maybe you didn’t lift through this marathon build, and have come to the realization that things may have gone better for you had you hit the gym in addition to logging miles. Either way, our expert personal trainers can help guide you through this process meeting you where you are at.

You’ve worked hard, and you deserve a little rest as you allow your body the time it needs to recover. Everyone’s post race recovery timeline is unique. What works best for you may be a little different than that of your running pals. If you're like me, too much down time from running and training might make you restless.  Think about reframing this post race recovery period as a time to reflect on what went well, and/or what to change next time around. This period is just as important as the other phases of your training cycle. Taking things slow and easy now will give you the best shot at a long and healthy running journey. Of course, we at Zenith are here to help you through all the phases of running and training. Whether you are a little banged up post race and need to see a physical therapist, need a massage for recovery, or are looking for the expertise of a personal trainer, we’re here to help keep you on track!