After the Finish Line: Recovering from the Big Race

Pheww – you just finished running a marathon! What an accomplishment! This is a true testament to your athleticism, dedication, and good health.

But what should you do next? Gloat, yes. Celebrate with your friends, yes. But, physically, what should you do next to prevent soreness, sickness, and post-race fatigue?

Someone who is consistently running 5+ miles per day and is on his or her 5th marathon may have a quicker recovery period than a first-timer. Nevertheless, the following is your guide to avoiding typical ailments (physical and mental) and get back on the road.

Soreness
Soreness for athletic people is, unfortunately, common terrain. Expect that muscle soreness will become apparent as little as eight hours after the marathon and will stick with you up to a week after. To combat this you should ice your limbs for about 12 minutes at a time and try to elevate your limbs for at least an hour after the marathon (and for 30 minutes per day for a week post race). You should also take a pain reliever to calm muscle inflammation and stifle pain. There are also anti-inflammatory creams that will also help alleviate discomfort. Finally, you can never go wrong by getting a sports massage--just be sure to tell them what you just did!

Blisters
Blisters, too, are a fact of life. Unfortunately there is nothing high-tech or quick fixing here. Just let ‘em heal. If you’ve popped a blister during the race you need to prevent infection. One of the ways you can do this is by soaking your feet up to 20 minutes in an iodine solution up to twice a day. Cover the soaked blister in gauze.

If the pain is acute, you can try to open the blister and drain the fluids yourself. Clean the area with rubbing alcohol and use a sterilized needle to pierce the skin; use pressure to remove fluid – but don’t remove the covering layer of skin. Your body will take it from there.

Sickness
Running a marathon does put stress on the body’s immune system and can leave you susceptible to ailments ranging from the common cold to a severe upper respiratory tract infection. The best thing to do here is to make sure you are getting enough sleep, eating healthy meals and drinking lots of water. Nutritional supplements (like zinc and vitamin C) are a good idea too.

Some runners also report a lack of energy or exhibit weight gain post marathon. A general lack of energy after a marathon is usual. Try eating foods rich in iron, carbohydrates, and protein. This will help your body repair. You may also gain weight the first week after the race as your body retains water and recovers. Don’t withhold valuable nutrients from your body by beginning a weight loss regiment. If after the first week you are still gaining weight, consult a physician and limit caloric intake.

If you need any other information or need help recuperating from the big race – give the experts at The Running Institute a call – we’re happy to help!

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