by Sofia Moreau

Participating in a marathon race exacts a significant physical toll on runners, but discussions surrounding the recovery process post-26.2 miles are often overlooked. In today’s article, we’re focusing on the need-to-know tips to bounce back from a marathon, which were graciously shared by a renowned physiotherapist.

With the dawn of virtual races, droves of seasoned and newbie runners alike have been experiencing marathons in entirely new circumstances. If you were among the pioneers of these virtual marathons, or are setting sights on a similar long-distance event, you might be plagued by questions on how best to recover post-race.

Tim’s Pro-Recovery Tips

Here are some expert recovery tips from our resident physiotherapist:

1. Day After Marathon: Try to do gentle walking, if you can manage. Your capability will be largely dictated by your prior fitness levels and marathon experience. Novice runners, you could be experiencing considerable pain during walking, so take it easy, rest plenty, hydrate well and refrain from stretching. For veteran marathon runners, indulge in light exercises like walking or gentle cycling. The key here is ‘gentle’, as recovery needs time.
2. One Week Post-Marathon: For most people, a week is sufficient for complete recovery. That doesn’t mean you dive back into intense workouts. Start with a light jog and slowly elevate your activity levels from there. Start to incorporate stretching into your routine again at this point.
3. Two Weeks After Marathon: Once you reach this two-week mark, you should be good for normal training intensity. Run whatever distance you’re comfortable with but always heed your body’s signals. If you’re experiencing fatigue, take a breather and call the workout a day.
4. One Month After the Marathon: Feel free to run any distance you wish and continue with your stretching routines.

Regardless of your physical prowess, running a marathon is a feat deserving respect due to the immense stress your muscles are subjected to, especially for relatively inexperienced runners.

A Word of Caution on Stretching

DOMS (Delayed Onset Muscle Soreness) is prevalent and quite intense, mostly after running a marathon. It can often render people unable to walk comfortably for several days due to severe muscle soreness. In such situations, it’s crucial to defer stretching as it might cause muscle fibres to separate, thereby intensifying the DOMS-related pain. Recovery should always be the main focus immediately following a marathon. Nevertheless, stretching is a crucial part of muscle lengthening and can be slowly incorporated into your routine post-recovery.

For more advice on recovery techniques, feel free to consult your local physical therapy clinic.

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