If you’ve just completed an exhausting 26.2-mile run, it can be difficult to know which craving to satisfy first. Your legs will be crying out for you to take the weight off them, while your body will be desperate to be fuelled with carbs, protein, water and salt.
But what should you do first and how should you spend your time after completing a marathon? Here are 7 recovery steps to spend your evening after completing a marathon.
Move
It might be the last thing you want to hear after completing a marathon. But the first thing you should actually do is keep moving. It can be extremely tempting to fall to the ground and lie there for the next few hours but you’ll soon find your muscles seizing up.
Don’t worry, we’re not suggesting you head back to the start line and go again. Instead, slow down to a walk immediately after crossing the finish line and keep those legs moving at a comfortable pace for 15-20 minutes to keep the blood flowing around your body.
Replenish
Immediately after completing 26.2 miles, your body will be screaming for some replenishment. Take on some water and electrolytes immediately but also consider carb-heavy snacks as your first source of food intake. You’ll find many marathons offer snacks like nuts at the finish line to aid with recovery.
Some of the best snacks to eat immediately after completing a marathon include:
• Nuts
• Fruit
• Pretzels
• Yogurt
• Smoothie
Electrolyte-filled sports drinks are also a great option for after a marathon. You’ll have lost a lot of fluids during your long run, and sports drinks are one of the quickest ways to kick-start your refuelling efforts.
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Ice Bath/Hot Bath
If you have the luxury of an ice bath, you’ll want to jump in it within an hour of completing your marathon to aid your recovery. Benefits of an ice bath include reduced swelling, flushing out lactic acid and increased blood circulation.
Most runners don’t have an ice bath on hand at the finish line. But a warm bath taken a few hours after exercise can also have benefits. While it can be dangerous to enjoy a hot bath immediately after the run, waiting for a few hours before soaking your aching muscles in a hot bath filled with Epsom salts can also increase blood circulation and provide pain relief.
Stretch
You’ll definitely want to spend some time stretching in the days following your marathon. But you’ll also find a quick stretching session an hour after your race will have its benefits when tackling muscle soreness.
It would be unusual if your muscles weren’t feeling tight after a long run but the most painful points will differ from runner to runner. Unsurprisingly, it’ll be your lower body that’s feeling sore, so you’ll want to stretch your hamstrings, calves, hips, quadriceps and any other muscle that’s feeling a little worse for wear.
Balanced Meal
After completing your marathon, replenishing your lost fluids and possibly enjoying a freezing cold ice bath, you’ll be ready to reward yourself with a big meal. It’s recommended that you eat both carbohydrates and protein after a long run at a 3:1 ratio.
Consider the following meals as options for your first full meal after a marathon:
• Chicken, potato and vegetables
• Salmon and green vegetables
• Steak stir-fry
It’s also worth noting that you’ll have burnt an enormous amount of calories that day. The average runner burns over 2,500 calories during a marathon, so if there was ever a time to ditch the calorie counting and treat yourself, it’s after a marathon.
Celebrate
Most post-marathon guides will focus on the physical side of recovery. But recognising and appreciating your achievement can be super beneficial for your mental health. Whether running for weight loss or competition, consider a celebratory meal or drink with friends and family members who have come out to support you.
While enjoying an alcoholic beverage with your nearest and dearest is a great way to celebrate and enjoy your achievement, it’s important to be aware of the negative implications of consuming too much alcohol after strenuous exercise.
As we’ve already discussed, replenishment and rehydration are critical parts of recovery. Consuming too much alcohol will have the opposite effect though and will slow down your recovery by dehydrating your body even further.
Rest
The final thing you’ll want to do with your evening post-marathon is the easiest: nothing. That’s right, your body will have been through a gruelling 42 kilometres earlier in the day, and it’s perfectly normal to want to spend your evening lying on the couch watching a movie or doing absolutely nothing.
With that in mind, don’t let anyone tell you that there’s anything wrong with going home after your run and throwing on a men’s full tracksuit, satisfying your cravings and binge-watching your favourite TV show!
