How to Make it Into Work The Day After Running a Marathon

You may feel like this after putting in 26.2 miles. A proper post-race Marathon recovery plan can prevent symptoms of overtraining and even speed up your body’s healing process. Try incorporating these recovery tips from Aligned Modern Health and you’ll be able to walk into work on Monday like the athletic hero you are - feeling confident that your body is on its way to fully benefiting from all your hard work.

1.

Don’t slow down just yet. After you cross the finish line, your body is still in go mode. Plan on walking for at least 10-15 minutes.

2.

Stretch dynamically. Unless you are working directly with a professional who is onsite and can advise you otherwise, try to wait an hour or two before you begin to stretch. Make sure you are avoiding static stretching. Foam rolling is a great option to ensure that you breaking up myofascial adhesions and increasing oxygen flow for muscle recovery.  (You can watch some of our favorite roll outs, here)

3.

Plan it out. Keep in mind that marathon recovery us a month-long process. You may want to consult with a Sports Rehab specialist to ensure you are working towards your body, not against it. Use our Recovery Monday event to your advantage. The Aligned Modern Health Sports Rehabilitation team will be onsite with free consults and injury screenings.

4.

Massage with mindfulness. That massage your body is craving? Yes, you earned it. Treat yourself, but schedule it strategically. Aligned Modern Health Rehab Specialist Ed Cruzat says that massage, when scheduled properly, can help improve blood flow to muscles during recovery after a tough race. It also helps flush out byproducts of hard exercise, reduce muscle soreness, improve range of motion, and break up scar tissue. It’s important to remember that certain types of massages are like a workout of their own. Massaging too soon can leave you sore, introduce more waste, and further dehydrate your muscles. Let your body heal for the first day after your race. Your body needs to adjust to acute symptoms of post-marathon soreness, muscle damage, and inflammation. If you are going to take advantage of on-site, post-race massage, which many people do, make sure it’s done gently and save the Deep Tissue for later.

5.

Refuel the right way. After you wrap yourself in that Mylar blanket, it’s time to get started on your fluid intake. Immediately check your hydration status (which you have already been doing throughout your race). As you begin to rehydrate make sure you aren’t overhydrating - this results in hyponatremia and is just as detrimental as dehydration.

During your run, you should have lost 2-3 lbs. For every pound lost, you should drink 20-24 fl oz of water. Pace yourself accordingly: it’s important to not drink excessive amounts of fluid until you are urinating regularly. Continue to monitor this while also monitoring the color until it’s a light lemonade color. Your nutrition plan can include a liquid recovery like soup or a room temperature smoothie.

Keep in mind that nutritional recovery is much different than nutrition while training. Make a plan for balanced snacking immediately after the race to help jumpstart the repair process. There will be snacks at the finish but you can also pack your own. Aligned Modern Health’s Functional Medicine experts like on-the-go options like bananas, pita bread, and energy bars.

The second phase of your nutritional recovery will help to restore fluid and electrolytes lost in sweat while also providing nutrients to help repair muscle damage. It’s normal to find that your appetite is diminished later on. You can still get the results your body needs by balancing your snacks and meals with 10-21 grams of protein. Your body will be going into recovery mode overnight, so try a protein-rich snack before bed like yogurt, nuts, hummus, or a couple strips of turkey bacon.

In the first few days of recovery, fruits, carbohydrates and proteins will boost muscle repair and provide a strong source of vitamin C and antioxidants to support your immune system. Continue to listen to your body’s natural cravings and consider working with a Functional Medicine doctor who can help you determine what foods are working best for your body, diagnose which foods are not helpful, and uncover which nutrients you may need to supplement.

6.

Cupping can help. Athletes seeking quicker recovery times turn to cupping treatments to provide relief from pain and soreness while enhancing the body’s natural healing mechanisms. The experts at Aligned Modern Health offer cupping treatment to help with inflammation, blood flow, and relaxation. It can be used to address injury, including lingering effects from previous damage, and can simply be used to relieve muscle soreness and post-marathon pain. Runners find that among its many applications, it can help with plantar fasciitis, iliotibial band syndrome, and tight hamstrings.

7.

Arm yourself with acupuncture. After all the exertion you put in during your race, your body can use an extra extension of healing functionality. Acupuncture is another tool to add to your recovery kit after a big performance or tough workout. When targeting specific motor points, acupuncture can help reset muscular dysfunction and release shortened, tight muscles. It can also be applied to promote healing and pain relief for common running injuries like shin splints, runner’s knee, stress fractures, and pulled muscles.

8.

Be prepared to get your lazy on. Your brain may still be in training mode and you’ll be tempted to get back out there. When recovering, resist the urge to go for a “day after” run or workout. Instead, take a day off from running to celebrate and schedule the proper treatment options that work best for your body. The week after the marathon can be a busy one for body work professionals. Don’t forget to book in advance for two to five days after your race.

But don’t be too lazy. After a marathon you may want to melt right through the pavement on Michigan Avenue. With 20 marathons and a recent 100-miler under his belt, ultra-runner and Chicago Chiropractor, Dr. Vince Roberts knows all about this.  Dr. Roberts cautions runners to find the right balance of movement during your immediate recovery, “Don’t sit down until you’ve had a chance to walk and stretch a little. Take time (at the right time) to stretch and roll out. Then opt for an ice bath for another 15 minutes. Afterwards try to walk around and loosen your legs. Take it easy for the rest of the day. Before bed, you can take a warmer bath with Epsom salts to remove excess toxins and help you sleep.” Above all, he says, “Be patient with yourself. When you need help or have questions along the way, ask a ask a Physical Medicine professional.” If you have questions about recovery you can find the Physical Medicine and Sports Rehab experts of Aligned Modern Health at Recovery Monday or visit Aligned Modern Health online to schedule a free consultation or sports movement screening.