It is important to condition yourself well before a marathon run so that you perform well, and that nutrition is stored in your body for the long run. It’s equally important to have a recovery plan after the marathon, as a smooth recovery will prevent muscle injury and organ damage.
“During the run, the joints take a hammering, body metabolism gets stretched to limits, reserves are depleted, and muscle breakdown products accumulate. Hence, there must be a short-term as well as a medium-term plan to bounce back,” said Dr Sachin Bhonsle, Senior Consultant - Orthopaedics & Joint Replacement Surgeries, Fortis Hospital Mulund .
Why Immediate Recovery Is Important
According to Dr Bhonsle, immediate or short-term action should be taken after a marathon. This means that the runner should not stop all activities as soon as they finish the marathon. They must walk for a while, or if they have access, then go for light cycling or gentle swimming.
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“It is equally vital to gradually hydrate and replenish the energy & electrolyte balance in the body. It is recommended that one should consume water and electrolytes mix. Having some fruits, a sugary drink or even a Banana can be beneficial,” said Dr Bhosle.
Adequate Hydration
“A runner must know how much fluid and electrolyte replacement is needed depending on their running, temperature, etc. A clear sign of adequate hydration is when one’s urine is clear. Dark urine after a marathon is an indicator of muscle breakdown products clogging up the Kidneys,” Dr Bhosle said, adding, paying attention to one’s clothing while running is equally important, and comfortable clothes should always be preferred.
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“Simple hydration, a proper warm-down regime, and a night of good sleep are essential. Avoid stretching or massaging overworked muscles on the first day. Also, icing tough and tender muscles can be effective, although one must avoid taking painkillers. It is best to eat light and avoid alcohol on the first day of the run,” Dr Bhosle advised.
When To Begin Workouts?
From the second day onwards, one can build up activities by light gym workouts, walking, or swimming. Do not resume running yet, as the body will take a few days to recover. Icing on the first day or two, especially before a warm bath, will be helpful.
After a few days, one can opt for stretches, massages, and weight training, if done earlier it can injure the recovering muscles. Do it gradually; listen to your body and your coach.
All runners must allow themselves a minimum of three weeks of recovery period. Regular running should only be resumed once the body has fully recovered the muscles and replenished its energy.