HYDRATION IS KEY
Continue to hydrate yourself throughout the day with water and other electrolyte fuelled drinks. It is a good idea to put the celebrations on hold until the following day; over-indulging can lead to further dehydration and is not advisable.
TREAT YOURSELF Take advantage of a a post race massage - a great way to soothe the aches and strains that running a marathon can cause and that it will also aid your recovery is an added bonus!
FILL YOUR BOOTS In the hours after the race, thoughts will turn to food - speed your recovery by eating plenty of carbohydrate and protein based snacks. Carbohydrates are important in the days after the marathon in order to replenish your depleted carb resources and protein will help to rebuild damaged muscle tissues. Give your digestive system time to return to its normal state. It’s usually better to snack over the course of the day than to have one large meal. And it goes without saying that at least one of these snacks should be a super indulgent sweet and tasty treat!
TIME FOR A SOAK Before bed time take a soak in a cold bath, not exactly a treat but this will help relieve your aches and pains. As tempting as a hot bath may be, it is not advisable as the heat may further irritate already lactic acid-soaked muscles.
AND SO TO BED
Get yourself to bed nice and early; plenty of rest will aid your recovery as this is the time that your body builds muscle and repairs any damage.
NO RUNNING ALLOWED The day after the race, head out for a casual 15 to 20 minute walk to avoid stiffening of the muscles but avoid the temptation to jog or run. Try out more ‘low impact’ activities such as swimming or cycling to keep your body mobile as it recovers.
TAPER TIME
Plan the following four to six weeks in reverse order to the weeks leading up to the marathon. The week following race day should be run-free, but the week after that you can start to build up your runs again, allowing yourself 20-30mins at a time.
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