How to Recover From a Marathon

Running a marathon wreaks temporary havoc on leg muscle strength and endurance (not to mention your joints,) so don't ignore your body's need to rest and recover after such a grueling event.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Bottled Water
• Ibuprofen
• Ice Packs
• Sports Drinks
• Ice packs
• Sports drinks

1. Treat injured areas or sore muscles with an ice pack immediately upon finishing. Or, ideally, sit in a bathtub filled with cool water for 20 minutes.
2. Consider taking anti-inflammatories, such as ibuprofen, to help reduce swelling in traumatized muscles. But ask your doctor first, and always take them with food.
3. Tank up on fluids after the race to replenish what you lost during the race and prevent dehydration.
4. Include plenty of carbohydrates in your diet for several days after the race to help your body rebuild torn muscle.
5. Elevate your legs whenever you're sitting or lying down for the next week, and continue to ice injured areas to help with the healing.
6. Stretch gently in the morning, before you go to bed and during the course of each day. Do a 1 to 2 minute warm-up, jogging in place, before stretching.
7. Get a massage or self-massage your legs and other sore areas within a week after the event.
8. Avoid running or engaging in high-intensity activity during the first week of recovery.
9. Plan nonrunning activities - walking, swimming, cycling - after your first week of recovery. Now that you're not in training, you'll have more free time.
10. Begin running again only when you feel you're ready. Don't start planning your next marathon yet; focus on recovering from the one you just ran.

Tips & Warnings

• Pay attention to your body, and give it the rest it needs.
• Check the color of your urine to make sure you're getting enough fluids. It should be light and there should be a normal flow. Dark yellow indicates that you may need more fluids.
• Share your feelings about the race with fellow runners and friends as part of your psychological recovery. Enjoy the satisfaction of finishing a marathon.
• Get any apparent medical problems checked by your doctor.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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