November 2007
Post-Marathon Recovery
By
By Susan S. Paul, MS
TSF Training Program Director

What do you do now that the race is over? Runners are great at planning their training FOR the marathon: long runs, pace runs, track work, hills, easy days, hard days, and tempo runs. Every detail is carefully logged into a running journal: weather, heart rate, nutrition, sleep, and the quality of the run; but what about recovery? Attention to detail is a good trait for a marathoner because the very best aid to recovery is a good training program before the marathon. A good mileage base leads to faster recovery. However, the recovery phase is important, so some time and attention needs to be spent planning this phase as well.

There is no exact formula for the recovery phase of marathon training. Some experts recommend one day of rest for every mile…that would mean 26 days of “rest.” Other experts suggest one day of rest for every kilometer…or 42 days of “rest!” Rest, however, need not mean no running, but rather a break from more intense training. The level and fitness of the athlete, the course difficulty, the temperature during the marathon, and whether or not you “hit the wall” will all affect recovery time. Most experts do agree that it takes a minimum of two to three weeks for the average runner to recover from the marathon distance.

Recognize the significance of your achievement. Fast or slow, PR or not, you still ran 26.2 miles and need a recovery phase. Runners high off a good marathon performance often return to training too soon and regret it later when their running turns stale. Conversely, a lackluster performance can make some runners return to training too soon in an effort to improve their next performance.

Planning ahead of time for your recovery phase of training is the best way to ensure an adequate recovery period. Most runners are not comfortable with taking time off from running and detest any word even remotely resembling “rest.” Rest means taking a break from intense training, like racing and track work; it does not mean totally excluding running from your daily routine. Light activity will help you recover faster than inactivity. Exercise that promotes circulation will aid healing and recovery. The Recovery Phase is a good time to participate in activities you may have had to forego in preparation for your marathon; try Yoga or Pilates for a change of pace.

The Recovery Phase has two parts or purposes. Part One is actual recovery time. Plan to sleep in, eat, and pamper yourself for the first few days after your marathon. Then begin an Active Recovery Phase that includes light exercise and even some running. Part Two of recovery is establishing another goal. Marathoners need to recover mentally as well as physically. Do you want to work on your speed, do you want to go shorter or longer, do you want to do another marathon? If so, when?

Recovery phase PART 1 a: Actual Recovery Time
THE FIRST TWENTY FOUR HOURS
The recovery phase begins the moment you cross the Finish Line. Keep moving and start drinking fluids right in the finish chute. Water and sports drinks are usually available, so pick them up and start drinking to begin replacing fluids, electrolytes, and glucose while you walk. Sudden stopping or lying down will cause a drop in blood pressure and may cause fainting, leg cramps, and nausea.

The Port-O-Pottie may be your next stop- you should urinate within 6 hours of finishing the race, if not, consider contacting your physician as this would indicate serious dehydration! Meet up with family or friends! It is best not to be left alone for the first 24 hours after the marathon just in case you should begin to feel bad. Make plans to have someone meet you near the finish line and accompany you for the next 24 hours.

Research indicates that refueling is best done immediately after exercise because your body is eager to absorb energy….. so head directly to the post-race buffet! You have a license to eat! Your body replaces glycogen twice as fast as normal in the hour or two following the race. Pick up some bagels, bananas, yogurt, or any other easily digested high-carbohydrate foods provided by the race. As soon as your stomach can tolerate it, start eating.

Note any significant aches or pains. Ice any potential injuries for a few minutes before beginning your trek home. Avoid stretching at this point in time because it may trigger muscle cramping; use slow, easy movements instead. A long walk to your car or hotel room is not a bad thing, in fact, it may actually help you! Easy, slow movement like walking is a nice cool-down and helps prevent muscle soreness and blood pooling in your legs. Before you begin your walk though, make sure you have changed into dry clothes to avoid getting chilled!

Take a cool shower or take a cool bath when you arrive home. Avoid a hot bath or the hot tub for 48 hours after the race! Cool water and/or icing will help minimize soft tissue inflammation. After your shower, plan on lying down with your feet elevated.

Recovery phase PART 1 b: Active Recovery
THE NEXT THREE WEEKS
After 48 hours, warm baths or the hot tub will help relieve muscle soreness. Light massage therapy can also be beneficial. Gentle stretching and light activity helps relieve muscle soreness by increasing the body’s circulation. Increased circulation removes waste products and replenishes muscle tissue with nutrients and oxygen. Drinking lots of fluids is also helpful in relieving soreness. It is best not to resume running until muscle soreness has disappeared.

Delayed Onset of Muscle Soreness (DOMS) typically follows most marathon efforts. The soreness is caused by actual microscopic muscle tissue damage and the severity of DOMS symptoms depends upon the fitness of the individual and the intensity of the effort. The degree of soreness often indicates the extent of muscle damage and will influence the duration of recovery.

Heart Rate Monitoring can be a valuable indicator of when to resume running and when to increase exercise intensity. Runners should measure their resting heart rate (RHR) during training on a regular basis to obtain a baseline RHR. A resting heart rate that is 10 beats per minute or more above your normal pre-race heart rate is an indication of fatigue and incomplete recovery. When your RHR returns to normal you will know that you are ready to resume full training. If you don’t know your RHR, your breathing rate during running can help give you an indication as to the level of your recovery. If you sound like you are finishing a 5k during an easy run, you will know that you are still fatigued and not ready to increase your exercise intensity yet. Continue with easy runs until your breathing has returned to normal.

PART 2: A NEW GOAL
Post-marathon blues affect many runners for several days to a few weeks following a marathon. Some scientists believe the nervous system is simply exhausted after a marathon and this contributes to feelings of depression; somewhat analogous to having an electrolyte imbalance. Whatever the cause, adequate sleep, nutrition, hydration, and light exercise help alleviate some of the symptoms. Focusing on a new goal is also very helpful if you find yourself battling the blues. Whether it’s a 5k, a triathlon, another marathon, or even re-decorating the house, a new goal will help you deal with the post-marathon blues.

Assess your marathon performance. Take the time during the recovery phase to analyze your strengths and weaknesses during your training and the race. Determine where you want your training to go from here. Choose your next goal and begin formulating a training plan that will help you address your weaknesses, capitalize on your strengths, and keep you motivated.

SAMPLE RECOVERY PROGRAM

Most marathon training plans use a 3 week taper. One very easy recovery method is to plan a 3 week reverse taper to bring you back to running.

Week 1	The first 5 days after the marathon are the most crucial to a good recovery. Give yourself permission to sleep in and eat. Easy swims, easy spinning or cycling, walking, and stretching are good activities at this time. You can include an easy run or some run/walk intervals for 2-4 miles on Day Six or Seven if no significant aches or pains are present. Measure your Resting Heart Rate. Total weekly mileage: 0-4 miles
Week 2	Measure your RHR. If it is less than 10 beats above your normal RHR, include easy runs of 2-4 miles 2-3 days this week. Use run/walk intervals if needed. Continue with other exercise activities too. If your RHR is 10 beats or more above normal continue with walking and light exercise activities other than running. Total weekly mileage: 4-10 miles.
Week 3	Measure your RHR; it should be returning to your pre-marathon baseline. If your RHR has returned to normal, include easy paced runs of 4-6 miles 3-4 days this week. Continue with swimming, stretching, and other activities. Total weekly mileage: 10-14 miles.

Posted: November 9, 2007
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