You’ve pictured it a million times, crossing the finish line at the Chicago Marathon. The crowd is cheering you on. Your feet hurt and your legs are tired, but you’re also exhilarated from what you just accomplished.
But now what? Post-race recovery and what you do after the marathon is just as important as the training you do in advance. As the co-manager of Athletico’s Endurance Program and a marathoner, I offer the following “must-do’s” to help prevent injuries, relieve aches and pains, and to get you back on the running path quicker.
Minutes after the race:
- Keep moving: You will be exhausted and will want to sit down but keep walking through the finish line area. If you stop moving suddenly, your legs may cramp up or you may become dizzy or faint.
- Eat and drink: It is critical that you eat and drink within 30 minutes of finishing your race. Glycogen, the sugar that your body breaks down and uses for quick energy, is depleted when you finish a marathon. Additionally, your body will need protein to begin repairing your muscle tissue. Sports drinks are great at restoring fluid balance and those necessary sugars, but you also need protein. Take advantage of the food available at the finish area, not just the beer!
- Change into dry clothes: Your race clothes will be wet from sweating so bring some dry layers to change into so you don’t become chilled.
- Stay loose: Gently stretching your body out immediately following your race will help prevent tightness and cramping. Be sure to focus on your lower body, stretching out your hamstrings, quads, calves, and gluteal muscles. You can also do some high knees and butt kicks to keep you hips and knees from stiffening up too much.
Hours after the race, follow the tried and true method of R.I.C.E: Rest, Ice, Compress and Elevate:
- Rest: You may want to go out after your race and celebrate. That’s fine but be sure to sit as much as you can. Avoid drinking too much alcohol, but continue to eat, ideally a mixture of four parts carbohydrate, one part protein. It is going to take several days to recover from your marathon, so allow your body to rest and recuperate.
- Ice: You may be tempted to get clean as soon as possible after the race, but don’t take a hot shower. Instead take an ice bath. It constricts your blood vessels, flushes out lactic acid, reduces inflammation and prevents additional soreness.
- Compress: Try wearing compression clothing to help your legs recover faster.
- Elevate: Put your feet up. After working hard for several hours, your body needs help getting blood flow to the right areas. Elevate your feet for 15 minutes intervals several times after the race.
Aches and pains are a given after pushing your body to run 26.2 miles; however, if you are still experiencing continuous pain after the event, you may need to seek medical attention. Talk to your doctor about your symptoms or stop by any Athletico facility for a free screening. You can see a physical therapist who can help you identify the source of your pain and help determine the best path to get you on the road to recovery and back on the running path.
