6 Ways to Rock Your Post-Marathon Recovery
Hooray! You ran through the finisher’s chute, received your medal, and took photos! Why? Because you just completed something incredible—you ran a marathon! All those weeks and months of hard training paid off. However, your marathon journey isn’t over yet.
Running a marathon takes a heavy toll on your body, and the steps you take toward recovering will dramatically impact how fast you can hit the pavement again. Keep in mind, every person is different, and there are a lot of unique aspects to recovery. But these tips and tricks should at least get you started!
Here are my top 6 marathon recovery tips:
1. Cool down.
A common mistake people make at the end of a marathon is sitting down right after they finish. Don’t do this! Once your body has carried you 26.2 miles, it’s crucial that you take time for a proper cooldown, instead of planting yourself on the ground. Cooldowns help slow your heart rate down and flush the lactic acid out of your muscles. Just take a walk for 10–15 minutes after you finish, and you’ll be golden.
2. Hydrate.
Drink plenty of water after the race to replenish what you lost from sweating. If you remember to weigh yourself before and after the race, then you should drink 20–24 fluid ounces for every pound lost. Another good rule of thumb is to pay attention to the color of your urine. It should always be pale yellow if you’re properly hydrated.
3. Recover with myofascial release.
One of the best ways to recover your muscles is myofascial release. You can use a foam roller, rolling stick, recovery boots, or even get a massage 24–48 hours after your race. By using one of these recovery techniques, you’ll drastically reduce your risk of injury, increase blood flow, and reduce muscle soreness.
4. Get enough sleep.
Proper sleep is a huge recovery factor that’s often overlooked. After running a marathon, your body will be tired and worn down. It might be tempting to jump back into your busy, day-to-day schedule, but without getting enough proper sleep each night, your body and mood will take a huge hit. So give your body the time it needs to rest and rebuild by getting at least eight hours of sleep at night. Trust me—your body, mind, and loved ones will thank you!
5. Refuel.
There’s a common thought that if you burn a few thousand calories from running, you should “reward yourself” by eating anything you want. Of course, I’m a huge fan of celebrating your accomplishments, but moderation is always key, especially if you want a speedy and successful recovery. After your race, make sure to refuel with carbohydrates and protein. This will reduce tissue damage, muscle soreness, and replenish your muscle fuel. My favorite is Greek yogurt with granola and a banana!
6. Take it slow.
One of the most common ways people get injured is jumping back into training too soon after a race. Running a marathon is no joke. Regardless of your fitness level, it’s crucial that you slowly ease back into things. Focus on daily stretching, hydrating, and getting enough sleep the week after your race.
Below is a glimpse into what my training looks like post-marathon, if you’d like something to reference!
Building your mileage back up is a process. Every person is different, so the time it takes to recover varies with everyone. Do your best to listen to your body, and remember...if it hurts, don’t do it!
Share your marathon recovery tips with us at #iFit on Instagram or Facebook. Good luck on your next race, and don’t forget to enjoy every moment of it!
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Congratulations! If you find yourself reading this, then you have successfully completed the first step toward a healthier and more dynamic you. As you embark on a new journey to a healthier lifestyle, it's important to realize that you not only need to, but want to make a change. Keep in mind that staying on track with your workouts is as much a physical challenge as it is a mental challenge. Now, ask yourself, are you committed? Remember, mind over matter—your goals are never out of reach. Check out these tips from our iFit trainers to help you stay on track with your workout routine. Gideon Akande The time of year for reflection and rededication is upon us, and personal fitness is at the forefront in the minds of most. Whether this is your first rodeo or you’re an experienced athlete, here are my 5 top tips to improve your exercise excellence. Start somewhere. It doesn’t matter what you do, just MOVE! 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You can train with Gideon on any iFit-enabled equipment all around the world and in the studio! Follow Gideon on Instagram @getfitwithfgiddy Follow iFit on Instagram @ifit Breeanna Cox Here are my tried-and-true tips for staying on track! Set realistic goals. Break up your activity into small tasks each and every day, so it's not so intimidating. Try incorporating 30 squats 3 times a day into your routine, and then build up from there. Hold yourself accountable. Tell friends, family, or your spouse what your goals are, so you've officially put your goal out to the world. This will help ensure that you follow through with your fitness plans. Love your workouts. Don't follow fitness fads or trends—do what you find enjoyable, so that you look forward to your workouts instead of dread them. Have a clear purpose. Identify what it is that's driving you to stick to your goal. Why do you want to be more fit? Once you figure out your motivation, write it down and post it everywhere you can see it! You can train with Breeanna on any iFit-enabled treadmill and elliptical! Follow Breanna on Instagram @bodybybree2 Follow iFit on Instagram @ifit Elyse Miller We all get a little off track from time to time. The best way to stay on track is to make fitness a top priority. Schedule your workouts. Plan your workouts as if it’s an appointment with someone else. You wouldn’t want to cancel out on a hair or doctor appointment, so don’t ditch out on yourself. Set a time and follow through. Prep your gear. I lay my workout clothes out at night, so I see them waiting for me first thing in the morning. Having that reminder staring at you in the face as soon as you wake up makes it harder to skip out on your workout. Early bird gets the worm. I’ve found that early workouts are great for those with busy schedules. 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This 6-week plan will ease you into a structured workout regimen and also give you the push and climb you need to hit some challenging progressions. Not only will you sweat, but you will experience the most beautiful location I think we've filmed at to date. The Alps are breathtaking. They are even more breathtaking when you witness them from the summit, after crushing a workout! Hydrate, hydrate, hydrate. Dehydration can lead to a lack of energy and increased heart rate—both will make your workouts much more challenging. I like to drink two cups of water as soon as I wake up. It's an easy change to make to your morning routine, but it makes a big impact. #100aDay. Since having back surgery, I've set a personal goal of doing 100 ab rollouts each day. A strong core means more stability, improved performance, better posture, and also leaves you less susceptible to fitness-related injuries. Set a goal that doesn't take too much time out of your day. That way, you'll have no excuses not complete it! You can train with John on any iFit-enabled equipment, all around the world and in the studio! Follow John on Instagram @johnpeelefitness Follow iFit on Instagram @ifit The first step to fitness success is believing you can do it. Staying on track is the hard part, but with small changes in your mindset and daily routines, you can make a lasting impact in the long run. You only have one body, so make sure you nurture it and give it the attention it deserves! Here's to a happier, healthier, and more dynamic you. You deserve it.
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NEW ROUTES : EVEREST
Add another check to your bucket list without spending a dime. Khumbu Region Google just released the first-ever Street View images for Mount Everest, located in the Mahalangur section of the Himalayas on the border of Tibet. And while you may not be able to climb to the summit of this amazing peak, you can explore the Khumbu region of Nepal in the mountain’s shadow and Mount Everest's base camp. The Program Our Mount Everest workout program will push you past your limits. If you’re ready to take on a new challenge, then get ready to hike over 71 miles and climb more than 19,000 vertical feet in just 20 workouts. This grueling program is not for the faint of heart, because you will be required to ask more from yourself. But let me tell you, the views are absolutely worth the work. And just remember, when the going gets tough, at least you aren’t carrying a pack on your back. To join us, add the program on iFit, jump on your iFit-enabled equipment and enjoy the workout as your machine will show Google Street View ™ all along the way, while automatically adjusting the incline/decline to match the outdoor terrain. Yak Parking Lot in Namche Bazaar, Nepal Descent from South Base Camp Everest South Base Camp Everest Base Camp - Climber's Memorial Your Journey Through the misty air and lush terrain, you’ll start your journey at the Tenzing-Hillary Airport, located in Lukia, Nepal. And with the program being all trail, you’ll wander through small towns, seeing a way of life completely different from your own. As you follow other fellow backpackers, don’t be surprised to pass some pack mules along the way that you’ll wish were carrying you. Continuing on your journey, you’ll trek through multiple cities as you head towards the mountain. From Phakding to Benkar, Khumjung to Panboche, and all the way to Thame, you’ll wind past monasteries, lodges, and schools, gaining an appreciation for the lifestyle in this beautiful region. You’ll see more than just the drizzling weather you begin in, as sunshine and desert-like landscapes cover much of the landscape with snow-capped mountains in view. Your expedition ends in Gorak Shep, a frozen lake bed covered with sand in Nepal. Now all that’s left to do is join the program, stretch your legs, and get ready for inclines and views that will take your breath away! iFit Trainer Emily Wiley Suggested Workout MOUNT EVEREST Climb over 19 thousand feet to Everest Base Camp. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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February 8, 2016