How Long Should You Wait After a Marathon to Run Again
Yous just ran 26.2 miles, and sweet victory has done over y'all.
Perchance you crush your old PR or maybe you had to walk a few times. At this point you really could intendance less.
Y'all did it. You lot're alive. Where are the bagels?
But remember, your body has simply undergone tremendous concrete stress and, co-ordinate to Dr. John Gallucci, a physical therapist and the medical coordinator for Major League Soccer, no corporeality of recovery carbs, deep tissue work or cool-down stretching tin can immediately undo information technology. In fact, well-nigh of these things volition state y'all in fifty-fifty more than trouble.
"The bottom line is you merely ran a marathon," Gallucci says. "Y'all're going to have muscle soreness. Correct away, runners desire to do things to decrease musculus soreness, only many of the deportment they take actually lengthen the recovery process."
For the near efficient recovery, here are 5 things you desire to avoid after crossing the end line.
Don't Get a Post-Race Massage
Let's get the biggest heartbreaker out of the way offset: Y'all shouldn't get that free deep-tissue massage offered at the end of the race. According to Gallucci, your muscles are completely broken down at this point and are actually bleeding. The last thing you want is to have someone working their hands into them, increasing blood flow to the area.
Instead, wait one to 3 days and stay away from deep-tissue work at outset. Massages with light strokes are platonic. Also consider getting warmed upward beforehand with heating pads or a bathroom. The aforementioned thing applies with absurd-down stretching: It's best to expect until the adjacent twenty-four hours when your muscles aren't as inflamed, then ease into it slowly.
Don't Go Out For a Victory Meal
Finishing a marathon is one of those bucket list life events that gives you complimentary reign to eat whatever you want in massive quantities. Hey, you deserve it.
Just even if yous're feeling pretty skilful after your marathon (and ready to advantage yourself for your hard work), your body will not be capable of breaking downwardly a large amount of nutrient and will be forced to miscarry information technology in i mode or some other (sorry for the visual).
Stick to modest snacks for the residuum of the day, which will allow your body to digest everything it needs and use those nutrients to offset you down the road to recovery. The good news? Scheduling your victory meal a few days after checks out with the doc. Whew!
Don't Practise the Dramatic Finish Line Moment
Gallucci once had a patient come in after a race with a serious injury—but not from running. The runner's wife was so excited to congratulate her husband for accomplishing his goal that she ran right upwardly to him and gave him a huge hug after he crossed the stop line. Unfortunately, this runner, like most, was extremely fatigued and hadn't quite caught his jiff or residual. He collapsed on the pavement and shattered his kneecap.
Lesson learned: Save the dramatics for a time when you're a little less impuissant.
Don't Ignore Your Immune Arrangement
When marathoners cross the finish line and start evaluating the damage, they're likely thinking most their muscles and joints. Chances are they aren't thinking about their immune arrangement. But Gallucci points out that the onetime-fashioned immune system is actually one of the hardest hitting parts of your body post-marathon. You are much more susceptible to affliction after running for 26.2 miles.
Make it a point to arrive a piffling extra fruit for the adjacent few days, specifically whatsoever rich in Vitamin C, like oranges and grapefruit.
Don't Get Right Back To Information technology
Many runners believe that a light jog a few days later finishing a marathon is a great way to continue the muscles loose and warm. Gallucci disagrees.
"Have at least two to three weeks to recover before running again," he says. "And then first calorie-free jogging. Use that time to evaluate possibly injuries, like any strains or tendonitis."
Trying to run once more as well quickly—fifty-fifty if it's just a lite jog—oftentimes leads to a soft tissue strain because the muscle hasn't healed yet. Be patient and salvage yourself an even longer recovery period.
Related Articles:
- 2016 Early Season Marathons Across the Country
- ten Reasons Why Marathons Are the Best Distance
- The v Most Common Injuries for Runners
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Jackie Veling is a past Senior Editor at ACTIVE.com. She's passionate near overall health and torso positivity, and her favorite way to stay agile is through running. You can follow her on Twitter.
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