Weather its a new personal best or you were using it as a training run, a marathon will take its toll on your body no matter how you look at it. This time around, it is a little different. I would usually give myself a few good weeks to recover but this time round I am looking to do four marathons in four months to celebrate my 40th birthday. So the need for me to recover as quickly as possible and get back into training again is of my highest priority.
Let me make one disclaimer before going any further and that my health is of the main priority here, and although wanting to do something a little epic for my 40th birthday, putting my health in jeopardy was not one of them.
So What Happens To Your Body When You Do A Marathon
When you run a marathon you will most likely feel muscle soreness and fatigue after the run. The soreness is caused by inflammation caused by the run and actual cell death of the cells in the muscle fibers will also occur. This will significantly impair muscle power and durability. Fluid losses between intervertebral discs will mean that most marathon finishers will cross the line an average of two centimeters shorter than when they started. The constant pounding in your feet will also result in a drop in the level of red blood cells in your body. The immune system will be compromised which would also increase the risk of catching a cold or flu during this time.
Most studies suggest that you give yourself between two to three weeks off training to fully allow your body to recover from running a marathon.
Recovering from a marathon is not much different from recovering from your usual training in that the usual methods will help with getting back to training again. This includes eating protein and getting sufficient sleep to allow your muscles to repair. Using massage and light movement to get the blood flowing through your body again, as well as using cross training to allow you to start to get back to training before you start running again. When you start to think about running again, you may feel like getting back to things as quickly as possible, especially if you have had a good result, but remember to take it easy as you are still susceptible to injuries even if your muscles don't feel sore.
First 1 to 3 days
It's important to not run at all during this time. Make sure you have a good shower or get some time to soak in a hot tube during this time. Make sure you are eating a lot of fruit, carbohydrates and protein to help repair some of the damage from the run and this is also the perfect time to get a massage. Gentle walking is also a good idea to help keep your muscles warm and allow blood to keep flowing.
From Days 4 to 7
If you are feeling able to run, you can start to introduce a light run, for about 3km to 5km. You could also do some easy efforts of some cross training for 30 to 40 minutes. Remember that all of these training sessions are not to build fitness, but to help blood flow to your legs. Make sure you continue to eat well and if you can continue to get a massage or you may be able to introduce a foam roller.
Days 7 to 14
You could probably run 3 or 4 times during this week, but try to limit your running to less than about 8km, remembering to keep them at an easy pace. If you feel like some cross training, you could start to increase the intensity on one or two of your training sessions.
Days 14 and After
Probably keep the distance under about 8km for the first few sessions, but try to increase the intensity of your runs. You can also start to alternate high intensity cross training sessions with lighter cross training session. With your running, gradually build up to where you start to build your intensity and distance again.
Now over two years ago, a pic of me running Ironman New Zealand
About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.
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