You did it! Whether you just ran your first or tenth marathon, you made it through 26.2 miles -- and you have the sore and fatigued muscles to prove it. Here's some advice to get you through the next week.
Drink, Drink, Drink
Restoring your fluid balance is a critical part of the recovery process. Drink a combination of water and sports drinks to replenish lost fluids, sodium and electrolytes.Take an Ice Bath
If you can tolerate it,
taking an ice bath within a few hours, or even a few days, after your marathon can help speed up your recovery. If you just can't do an ice bath, use
ice packs on especially sore spots, such as your quads and knees.
Eat Healthy
Stick to a balanced diet with plenty of good carbohydrates and protein to help repair and rebuild those damaged muscles.Resist the Temptation to Start Running Again
Give your muscles a break, an opportunity to repair themselves. Even if you're not feeling sore or fatigued, don't start training again for at least a week. Go for a walk if you want to stretch your legs.Stay Loose
Do some light stretching every day, but be careful not to overstretch.Get Plenty of Rest
Sleep is crucial for the recovery process. Listen to your body and don't feel guilty about sleeping a lot -- it's normal.Go for a Massage
Massage is a great relief for your muscle pain and stiffness -- just make sure the masseuse keeps it gentle.Battle the Blues
You've trained so hard, scheduled your life around your running, and now you've accomplished your goal. It's normal -- and actually very common -- to feel somewhat depressed and disconnected once your race is over. The best way to cure the post-race blues is to set a new goal. Give yourself a few weeks to recover and pick out another race. (And it doesn’t have to be a marathon!)Savor your Accomplishment
Keep patting yourself on the back. Look at your pictures from the race and realize what an amazing accomplishment you've achieved. Put your medal marathon on and remember what it felt like to cross that finish line.
