So I’m getting into the nitty-gritty of my marathon training, and the actual running is only one piece of the puzzle. Imagine doing every single run on your training plan, only to end up injured or burnt out on race day. Of course there’s no magic potion to keep runners healthy (wish I had that!), but the truth is, training for a marathon is super taxing on the body, and focusing solely on training, but not actually recovering from the training, could lead to major challenges as race day creeps up.
You might be interested in How I Create My Marathon Training Plan
What to do immediately:
1. Ice bath
I get it–very few people enjoy sinking themselves into a tub full of ice cubes, but there’s good news–you don’t have to. Legs (or even just knees down) dipped in cold, cold water will do just fine. Doctors recommend a water temperature of “between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes.” (Source: runnersworld.com) Even going for a wade in the nearest body of water will have a recovery benefit.
2. Protein
I used to get so sore. What changed? I bought into protein shakes after a tough workout and the difference in my recovery has been significant. Athletes like Kara Goucher had to be convinced too, and are now reaping the recovery benefits. Experts say consuming protein no more than 30 minutes after a workout can get your muscles recovering efficiently. Read this for more details on how much protein (and carbohydrates) you need to fully recover after a long run.
Edit: I’ve been loving Bob’s Red Mill Nutritional Booster Protein Powders lately! Check out some reviews here and here—also a coupon!
Later that day:
3. Compression
I cringed at the thought of spending money on socks. But these are soooo much more than socks. Some athletes (professionals included) even wear them to compete. Personally, I’ve worn them to race with no luck (my legs get claustrophobic!), so mine are recovery only. After my long runs, I’m not really able to have a seat and elevate (see below!) with two young kids, so compression socks help give me the recovery edge I need till I actually get to sit down! I love my orange 2XU Women’s Performance Compression Run Socks
4. Elevate
Ahhhh, elevation. I can actually see the swelling go down. Whether they’re up on the coffee table, on a pillow, or I’m fully laying on the floor with my legs resting on the wall, elevation is one of the most effective, and easiest, ways to help your muscles recover.
5. More Protein
Recovery is not a one and done deal. The protein shake gets it started, but the body is still working long after the long run is done, so keep consuming high quality protein as your muscles repair and recover.
Next day:
6. Even more protein
Yep, still recovering. The day after a long run (or any hard workout) eggs are always my ‘go to’ breakfast. Usually a kale and avocado omelette gets my day started strong. Avoid being ‘rungry’ by consistently feeding your body what it needs throughout the day.
7. Rest
Running for 1, 2, and even 3 hours is stressful on the body–no matter who you are. So give your body the respect and rest it needs. Go easy on yourself and definitely take a day (or two!) off from running after a long run–your body will thank you! I typically follow a modified training plan from Runner’s World Run Less, Run Faster
8. Cross Train
Take up a low impact activity, such as swimming or cycling to fuel your active spirit while also giving your body some reprieve from pounding the pavement. Cross training also gives you the benefit of strengthening muscles not primarily utilized while running.
Edit: I also recently added the TriggerPoint GRID Foam Roller
Always:
9. Fuel
If you want your body to perform, give it the fuel it needs to get it done. Eat clean, natural foods rich in vitamins and minerals to keep your body firing on all cylinders during your training.
You might like my Quick Fix Chia Protein Bites
10. Listen to your body
Don’t ignore warning signs–those warning signs could be precursors to injuries that could leave you sidelined. Taking a few days, or even a week, off from training wont actually put you back too far. But not taking the time off could deter your race day goals altogether.
11. Stay motivated
If your head’s not in it, your body will follow. Be sure to remember why you’re embarking on this journey in the first place. Remind yourself of your goals and how amazing it will feel to reach them. Team up with like minded athletes, training for similar goals–commiserate and celebrate together. Focus on how far you have come and just imagine how far you can go!
COMPRESSION SOCKS are a must for marathon recovery…I swear by them AND they came in handy when I wore them on the daily when pregnant with the twins!
sarah@creatingbettertomorrow recently posted…Workout Routine 50, 40, 30, 20, 10
Yes! They are definitely useful for much more than running!
I love this post! Recovery is so so so important. I’ve been training for the Pike’s Peak Ascent next weekend (eek!) and am transitioning right into MCM training. I’ve finally caved to the protein shakes and have also noticed a HUGE difference. Thanks for the great tips! 🙂
Amanda recently posted…Workout Wednesday – Treadmill Pyramid
Thanks Amanda! Wow, that’s a tough stretch of training!
I’ve never done a marathon but these tips are great for after any long race. Thanks!
Deborah @ Confessions of a Mother Runner recently posted…Running to Remember
Thanks Deborah! These are definitely applicable to any tough workout or long race!
Great tips. I think that most people know that post marathon recovery is important, but may not realize how necessary it is to recovery between hard workouts during training.
Debbie @ Coach Debbie Runs recently posted…Starting a Blog: What’s Next? Make Money Blogging
Absolutely! It’s where I’m at right now, so I wanted to pass it on!
Super great tips!
I love ice baths and Vega Recovery Accelerator right after a run, and then I’ll have a meal with carbs and protein to refuel.
Ange @ Cowgirl Runs recently posted…Why I Love Costco for Eating Healthy
Thanks! That sounds great!!
Great tips! I’ve seen such a difference in my recovery and soreness levels since consuming more protein after a tough workout or run. I also make sure to foam roll!
Nicole @ Fitful Focus recently posted…7 Ways to Fight Sitting Disease At Work
Yeah, the protein was a big difference for me too. I need to foam roll more!
Love this! I have been doing many of these things to recover as I marathon train except for the ice bath….still haven’t gotten to that point yet 😛
Annmarie recently posted…Wild Workout Wednesday: Why DVRT (Dynamic Variable Resistance Training)?
Lol…no actual ice bath for me either, but super cold water does the trick!
Oh my goodness preach about the protein sister! I actually mention that in my link up today as well. Women do not get enough generally and the difference it makes when you get enough is huge! Thank you for hosting the link up!
Angie recently posted…8 days! Goals and apps!
Yes! That’s why I mentioned it 3 times! Thanks for stopping by!
Great tips. Having proper recovery really makes the difference. Protein is important but carbs is important too! You need to replenish your glycogen stores.
Jen @ Pretty Little Grub recently posted…How to choose a race
Absolutely. The article I linked to actually breaks down the approximate protein AND carbs you should consume for recovery…don’t fear carbs!
And sufficient REST between runs, too. Great tips… and if you need more socks, come on over and enter my giveaway!
Elle recently posted…SLS3 Compression Socks Review and Giveaway
Yes, I often take off two days after a long run. I’ll head over to your giveaway soon! 😉
Compression is a must for recovery. My compression socks are worth every penny that I’ve spent on them!
Kathryn @ Dancing to Running recently posted…Road Shark Virtual 5 Mile Race Recap
Totally worth it!!
You hit the nail on the head. I’m all about the ice bath, compression and a protein shake (with a good carb balance) immediately after a marathon or long run!!
Thanks Sue! That’s the recipe to success!
I’ve really upped my protein and wow, what a difference that has made in my recovery. So much better. Great tips here!
Wendy@Taking the Long Way Home recently posted…Commitment
Thanks Wendy! Protein made a huge difference for me too!
These are really great tips! I’ve never done the ice bath, but I may have to consider it when I get these half marathons going! Protein definitely works.
Janelle @ Run With No Regrets recently posted…Philly 10K Training Week 2 Recap
People tend to associate ice and elevation with injury, but long runs will do that to you! Protein is a must!
Great post! I have started adding protein post run and it makes a huge difference. Dynamic warm ups and stretching has hugely helped too!
Toni recently posted…Weekly Workout Wrap-Up, Fall Marathon Training, Week 3
Yes…I file stretching/yoga under cross training! It’s difficult to get it all done, but doing some of these can make a huge difference!
Love me some compression socks! And that kale and avocado omelete is something I need to look into. Thanks for sharing these tips.
Becki S recently posted…The Platform Across From Me
Thanks! I love recovery breakfasts!
Yes! These are great tips! Thanks for sharing. 🙂
rachel recently posted…Behind the Scenes: A Day in the Life
Thanks Rachel!! 🙂
We don’t speak of ice baths. I’ll take a cold bath, but that’s about it. I’m an Espom salt girl 😀
Susie @ SuzLyfe recently posted…Successful Goal Setting from Your First Marathon On
I’m pretty cold getting into the pool, so I’m more of a cold water up to my ankles girl!
Great tips! I am currently so sore and tired from mylong run yesterday. I didn’t drink my protein shake until an hour or so afterwards (I forgot!) but did elevate my legs on my ride home. But yeah, still sore haha…and need to go on a recovery run later!
Patty @ Reach Your Peak recently posted…Reebok All Terrain Thunder 2.0 Review – Best Sneakers For Mud Runs!
Thanks Patty and good luck with your training (and recovering!)
I like picky bars for my post run snack (of course, I’m only doing halfs).
And I read recently that however long you run, you should wear compression socks for twice as long afterwards so I’ve been doing that which makes my post run look interesting. Thankfully I’m just at home usually. 🙂
Judy @ Chocolaterunsjudy recently posted…5 Things I Do Every Day
That’s a good guide for the compression socks! I just wear them whenever I can! I’ve heard of picky bars, but never had a chance to try them. Thanks for stopping by!