Post-Marathon Recovery

Immediately afterwards

Keep moving for 20 minutes afterwards to dissipate the lactic acidosis
Drink and eat (your kidneys are in overdrive) eating helps to kick start the recovery process
Elevate your legs
Gentle stretching
Get a massage
Attend to blisters, drain big blisters hygienically
Get to a swimming pool and walkabout

Week afterwards

It’s imperative that you rest and let your body recover
Be aware that your Immune system is low
A light, short run is recommended the day after the race (unless you are injured), it’s a good way of assessing if you have done any damage
Light workouts and stretches, don’t just lie on the sofa, swimming or Pilates are ideal

The month afterwards

Depends on your long-term running plans
It is possible to maintain marathon fitness
Reintroduce running at a gradual pace checking how you feel
Cross-train and invest time and activities which work different muscles
You’ve built up great Cardiovascular fitness don’t waste it

15 June, 2020