marathon recovery; Pro-Am Sports Injury Clinic

Recovering from a Marathon 08/06/09

Over the past few months there have been plenty of miles put in from runners getting ready for marathons. How many of you prepare for the recovery of your marathon?

I found the term “Marathonitis” on the internet which I thought was a brilliant word used to describe the catalogue of grim afflictions that affect endurance runners.

Everyone who has achieved a marathon will wake up the next morning with a glow of pride but sadly it is usually accompanied by aches and pains and generally feeling pretty horrible. This article covers some areas to help you recover.

Blisters – Blister are one of the most common complaints. You should never pop a blister as it can lead to infection. However if it is unbearable then use a sterilised needle to pop ensuring you clean the blister thoroughly without removing the covering layer of skin, put a clean gauze or plaster on top. Blister plasters are the best for easing and recovering from a blister. When the blister bursts naturally do not remove the skin. You can also give your feet a soak in a salt footbath for about 10 minutes (may sting but worth it). Dry your feet off with a clean towel and then wrap each blister in a clean dry dressing. The blister should be gone in around 10 days. Try not to wear any shoes that rub in the same place.

Black or loose toenails – If your toenails are simply sore try a little rest and wait for it heal. If it is loose and very painful you may want to book in with a chiropodist/podiatrist.

Jogger’s nipple – This is a common problem where the t-shirt rubs against the nipples. As a preventative method you can rub petroleum jelly on to your nipples or cover them with plasters. If your nipples have become sore then keep them clean and wear loose cotton tops they should be okay in a couple of days.

Soreness and stiffness – All runners will wake up feeling sore and stiff the next couple of days after the marathon (delayed onset muscle soreness). It is important to keep moving, although I wouldn’t recommend a run a nice brisk walk will help. Also after 2-3 days you may want to book in for a sports massage to help remove toxins and increase circulation. Recovering from a marathon varies from person to person you should start to feel better within 2 weeks. If certain areas are feeling painful some ice treatment may help (apply for 12 minutes). If you still feel sore in certain areas after a week it may be a sign of an injury so don’t think it will go away get it checked out to be safe. You can take ibuprofen or aspirin to calm the muscles down.

Lack of energy – The week following the marathon this is perfectly usual. Try to eat meals consisting of 50-60% carbohydrate with foods rich in protein to help muscles repair. Indulge in cravings as this may be the body telling you what it needs.

Other complaints may be diarrhoea, running long distances, such as a marathon, the body diverts blood from other areas, including the intestinal tract, this can change toilet habits, if this happens drinks lots of water and keep to a bland diet of rice, bread, pasta. Cut out dairy and alcohol. Weight gain can also be a complaint but this is usually just due to water retention. After the first few weeks remember to change your diet back to normal as you will not have the same energy output so you wont be burning the same amount of calories. Colds can be quite common after a marathon as the stress from the run can depress your immune system. Self care is the best way to reduce your risk of contracting a virus so get plenty of sleep, eat a well balanced diet and drink plenty of water. Herbal remedies (Echinacea), nutritional supplements (zinc, vitamin c) can be beneficial, and stay away from crowded places if possible.

Plan your recovery

Pre Race

Arrange to meet friends and family at a certain spot close to the finish.

After the race

Get a space blanket to wrap around you to stay warm; your body temperature will drop very quickly making you feel very uncomfortable.

Keep walking, despite the urge to collapse to the ground (even if it’s only a few hundred yards but try to reach a mile). Start drinking cool, carbohydrate and electrolyte replacement fluids as soon as possible, (only in cases of hyperthermia should you drink a warm drink). You may want to have a couple packs of energy gel. Within the first two hours after the race continue to replace fluids and begin to consume solid carbohydrates (Fruit, bread). Avoid any diuretics such as alcohol and caffeine. You should also perform some very light stretching. If massage is available get one it should be very light.

The first 24hours

Your meals should mirror your pre-race meals, heavy carbohydrates. Snacking is allowed as little an often is usually the best approach anyway.

Some people recommend a hot bath or shower others say to stay away; I would recommend a luke warm shower.

Avoid sitting for long periods and travel. For some travel is unavoidable but if in a car try to stop every 45 minutes or so (annoying but well worth it). If on a train get up and walk every so often. Any ailments or injuries should also be seen to in this period.

From day 1

The next period lasts from day 1 after the marathon until you have no muscle soreness, injury or ailment (2 days to 2 weeks). This time is for restorative efforts. It includes rehydration, consuming a well balanced diet with perhaps more focus on protein and allow for more sleep than normal.

You should be continuing any treatments for ailments and/or injuries. Activities for this period are gentle stretching, walking, and perhaps a sports massage. I would avoid any running, jogging in the first week especially if a beginner. If your ailments or injuries stop you from walking then try gentle cycling or swimming.

Very often you can feel worse on the 2^nd day of recovery rather than first.

Return to easy running

This should only happen when you have no muscle soreness, if you are recovered but have ailments or injuries stopping you instead of running you may want to cross train (cycling, swimming, and walking).

This may begin 3-4 days after the marathon and can last through to 4 weeks. The pace of all runs should stay easy not exceeding any pre-marathon runs (exclusive of your long runs). Take care when progressing, the frequency and distance of your runs. Running is best suited to every third day with cross-training or days off in-between. Through out this time you should be feeling comfortable and handling a training level reached before you started your marathon specific program but without speed work or long runs.

Reintroduction of speed work and long runs

This can begin at least 2 weeks after your marathon but judge it on how you feel. If at any time it feels wrong I.E. tired, aches, pains just back off a little and slowly increase when ready.

Above all it’s important to stress what you’ve achieved over the past few months. However sometimes you can get a feeling of anti-climax and with it the attendant degree of depression. You’ve been so focused for so long on this event it may be worth looking at your next big race, (if not a new challenge at least some new focus).

Jenna Wheatman BSc.MSST