5 tips for post marathon recovery

If you’re preparing to run your first marathon, it’s probably a good idea to take a look at some post marathon recovery tips. You’ll likely be exhausted and want to sleep for a week, but there’s a few things you should do before you take a well-earned rest. 

 

Drink up 

 

Unsurprisingly, you’ll need to keep rehydration on your mind after you finish the race. A good marathon recovery tip is to bring your own electrolyte tabs with you for after the race. If you can’t bear the thought of more sweet electrolyte drink, try having plain water and eating something salty alongside. 

 

Fuel up 

 

Give your muscles the best chance of recovery by eating a protein rich meal. Your muscles will be damaged from undertaking such a strenuous task, and the protein is needed to provide essential building blocks for repair.  

 

This should be done within an hour of crossing the finish line, so don’t be afraid to pack a bag with a good mix of carbs and protein to bring with you, as it’s usually difficult to tell what food will be on offer after a race. 

 

Take a shower 

 

Having a shower will help revive you and wash 42.2km of road grime and sweat away. While you’re in there, alternate the hot and cold water on your legs, about a minute on each setting (repeat if you can). It will encourage the blood vessels in your legs to open and constrict which should help deliver more blood to your tired and torn muscles. 

 

Try compression gear 

 

This is particularly helpful for runners who need to travel the day after the race. Try wearing full length compression pants to help improve circulation and reduce swelling – especially if flying. 

 

Hit the road 

 

This is usually a pretty unpopular marathon recovery tip, but it’s also the most important. When you wake up the day after the race, you need to get up and get moving again. Take a walk or a gentle jog to keep your body moving. It’s a good time to assess any sore points or tightness. Notice how each part of your body feels so you can focus your recovery efforts on the trouble spots. 

 

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop .

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

The post 5 tips for post marathon recovery appeared first on Enertor.


Leave a comment