by Gemma Delaney

If you’re gearing up for that gratifying yet gruelling marathon this year, we’ve consulted with an Olympian to help you accelerate your recovery process. These tips will not only boost your running performance but also ensure the journey is fulfilling, both physically and mentally.

Deciding to run a marathon is indeed exhilarating but it requires intensive training that can push you to your limits. Unlike prep for 5k/10k races, marathon training demands much more and compels you to live close to a professional athlete’s lifestyle during the 10-12 weeks of intense build-up.

The sheer volume and intensity of training necessitate excellent nutrition, ample sleep, and a careful attention to the tiny details that can prevent you from injuries or extreme fatigue.

Crucial Recovery Tips for Marathon Runners:

Here are some key strategies that you should incorporate to optimize your body’s output and successfully attain your target times.

1. Opt for Consistent Physio/Massage: Contrary to popular belief, physical treatment such as physio or massage is not merely remedies for injuries. They, in fact, minimize injury risk and nip potential issues in the bud with regular sessions. If budget allows, being on the treatment table every week is ideal. Although, even six to eight sessions during your entire marathon prep, especially during your heaviest training periods, will lower your chances of injuries considerably. Post marathon treatment is also highly recommended especially if you have another race or goal lined up.
2. Enhance Your Nutrition and Supplement Regime: Preparing for a marathon means you’ll probably be running more miles than ever. This will require you to consume more calories than when training for a shorter distance. Never starve your body, give it what it needs to recharge after all those rigorous miles.
3. Enable Your Body to Recover Between Training Sessions: Always allow time for your body to recoup between strenuous sessions. Here are some simple yet effective ways to keep your body in excellent shape:
   • Spend 15-20 minutes on post-run stretching.
   • Consume a recovery shake within 30 minutes of training to refuel your body.
   • Take an ice bath: Though it may be challenging, it’s excellent for reducing inflammation. Recommended once a week post your hardest session.
   • Wear recovery slides after your runs to offload and absorb pressure through your feet.

So, there you have it – tips straight from an Olympian’s playbook to keep your body in peak condition as you push for that marathon milestone. Even incorporating just one or two of these strategies can bring about a significant difference. Embark on your run, and remember, enjoying it is key!

Marathon, Post-run recovery, Training sessions, Nutrition, Ice Bath, Physiotherapy, Running, Health, Fitness, Supplements.