Planning on running the LA Marathon in March? You’re probably following a carefully designed training plan. But do you have a post-marathon recovery plan?
According to Calvin Duffaut, MD, a UCLA Health sports medicine specialist, there’s a lot you can do to help your body readjust after a marathon. Dr. Duffaut has first-hand experience recovering from triathlons, as well as 70.3-mile-long Half Ironman competitions. In addition, he’s the team physician for UCLA Athletics, the LA Sparks, South Bay Lakers and USA Basketball.
Here are some helpful tips from Dr. Duffaut to help you get back to feeling like yourself after the marathon.
What to eat after a run
After weeks and months of training, your hard work pays off and you cross the finish line. Now what? Walk or jog slowly to help your body gradually cool down. Do some light stretches to help with flexibility and ease muscle soreness. You can also use ice packs and elevate your legs to reduce swelling.
In addition, Dr. Duffaut says you should replace the fluids and minerals your body sweated out during the race.
“I recommend refueling and rehydrating as soon as possible after the race,” he explains. “This includes carbohydrates and protein, along with water and electrolytes.”
Gradually drinking water is essential, Dr. Duffaut says. Sports drinks can be helpful, too, because they contain potassium, sodium and other electrolytes, all of which help with rehydration.
Snacks rich in carbohydrates, such as chocolate milk, oranges, bananas and bagels can help refuel your muscles. And don’t forget foods high in protein like meat, fish, yogurt and protein bars. Refueling will take time, so you should eat small amounts every couple of hours.
You should also limit alcohol after the race, he notes, because it can dehydrate you.
Post-race recovery
While resting your body in the hours and days after a marathon, consider doing a post-race ice bath or using compression boots to help improve your circulation, says Dr. Duffaut.
“A gentle massage can help with muscle tension and circulation,” he adds, “but I would recommend avoiding a deep tissue massage.”
According to Dr. Duffaut, it can take days or weeks to recover from a marathon.
“Everyone is different, and the best advice is to listen to your body,” he says. If you feel pain or discomfort, it’s time to stop and rest.
“Taking a few days off from running to allow your body to recover is a good idea,” Dr. Duffaut says. “You can cross train with activities such as biking, swimming, walking and using the elliptical machine.”
All these activities should be done at a comfortable pace, he notes. Short distances and low intensity are key.
Get some sleep
Dr. Duffaut also advises that you make sure to get adequate shuteye.
“It is extremely important to get good sleep after a marathon,” he says. “This is how our body recovers and repairs muscle and tissue damaged during the race.”
Something you may not have realized: in the first 24 to 48 hours after a marathon, your immune system will be compromised.
“This makes your body more susceptible to infection,” Dr. Duffaut said. “Be sure to protect yourself against germs by practicing good hand hygiene and being cautious around those who are sick.”
Recovery runs
When you start running again after completing a marathon, your approach may vary from other runners, notes Dr. Duffaut. “A lot depends on someone’s overall conditioning and how hard the race was,” he says.
Just as you tapered your runs down going into the race, you can gradually increase things like distance and speed during post-race return to activity. “Go back to running slowly, starting with shorter and less intense runs,” he advises.
