The reality is that there's no exact formula to follow for recovery after a marathon, so the best guide is really tuning in and listening to your body. The good news is that rest does not mean no running at all, but rather a break from high intensity training like speed work or other races for about two to three weeks. In other words, there's no reason to become a couch potato.
More : 5 Golden Rules of Marathon Recovery. Minimal soreness is a good sign, but give it a few more days to kick in. Delayed onset of muscle soreness DOMS typically follows most marathon efforts. The soreness results from microscopic muscle tissue damage and the severity of it depends upon the fitness level of the individual and the intensity of the effort relative to the training effort. The degree of soreness indicates the extent of muscle damage and this will influence the duration of the recovery period.
In other words, the more soreness, the longer the recovery. A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training. As a general guideline, I suggest taking 3 to 7 days completely off after a marathon.
Sleep in, eat and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and even some running if you're not sore.
Light exercise means exercising at a low intensity level, i. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
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Facebook Twitter. Post Marathon Recovery. Post Marathon Recovery Recovering from your latest marathon? Novice Recovery after a marathon should begin almost the minute you exit the finish chute. Intermediate Recovery after the marathon should begin almost the minute you exit the finish chute. Advanced Recovery after a marathon should begin almost the minute you exit the finish chute.
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Once the muscles are warm they become more malleable, making it easier to release tension, re-align them and ultimately speeding up the healing process. This is not correct at all, there are many techniques for massage that are used to relieve muscle tension and sometimes going gung-ho on a muscle is not what it needs. Sleep is essential for recovery. I have never slept well after a marathon. Just rest. If you have a blister or two, leave them alone.
Cover it with a soft plaster — there are some great blister plasters available these days. If it has burst already — let it drain, clean it, then cover it to help prevent infection.
Also avoid wearing tight-fitting shoes [after the race] that may further irritate. If the pain lasts longer than a week or gets worse then I would suggest seeking some medical advice from a physio or doctor.
To some of you, that will be a no-brainer. Those legs are barely coping with stairs, let alone the idea of running again any time soon.
Others, riding an adrenaline high, will be twitching to get back out there again after a few days. You have nothing to gain, and a lot of torn muscle fibres that need to heal. Remember that elite athletes take a minimum of two very, very easy weeks to recover from a marathon, some longer. If you just want to get outside, gentle walking is a great way to stretch out sore legs.
Your immune system, as well as your legs, has just taken a battering. Many people come down with a minor bug in the week after a marathon.
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