DM Manoj

Movement assessments , Mobility and Flexibility

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Recovery post marathon

Long distance running exercise such as half marathon is one of the most strenuous of activities because of its long duration , high intensity and eccentric component.

The post run decrease in muscle performance lasts for few days to weeks and soreness is not a sole indicator to monitor recovery.

Mindful use of recovery strategies helps to improve runners well-being and return to normal training as quickly as possible without increased risk of injury or illness.

After putting your body through the long season of marathon training, the post marathon recovery strategy is one area which is under-looked by some runners and is of concern. Follow this simple advice which can help you recover well.

What happens to the body after Marathon?

-Big break down of muscle tissue and muscle damage
-Change in blood volume ranging from 25% to 40%
-Decrease immunities after the race for up to 3 days

Recovery starts Immediately after the race

Overcome dehydration

Immediate nutrition intake within 60 minutes after the race helps to re-store glycogen deplete stores, 4:1 Carbs protein ratio

Ice bath or cold water dip of body till hips is highly recommended.

Recovery is faster if one stays active and moves around a little

Consume a large meal only after 3-4hrs post run

Lower body stretching and foam rolling after 6-8hrs of Marathon

Turmeric is a natural anti-inflammatory agent and can enhance healing

Schedule Sports massage / runners recovery programme* 24hours after the Marathon

What yo do If You sustained an injury?

Lower body injuries following a long run are not uncommon. If you think you sustain injury taking rest and follow R.I.C.E (Rest- prevent further injury by resting I ice the injured area C compression by creep bandage E elevate the leg by using a pillow )

Dr D M Manoj PT(Sports Physio)
Director and consultant PhysioActive