Column 34, November 2010

Recovering from a Marathon

Many runners become so focussed on preparing for their big event that they completely overlook the importance of planning for recovery, both physically and mentally.

Some, having being told complete rest is required, find themselves going from peak physical conditioning to quickly gaining pounds and losing fitness, while others, forcing themselves to resume heavy training, wind up with lingering fatigue and plagued with injuries.

The high that comes from a good marathon can quickly turn into post-race depression without a clear plan. Having post race goals reminds you that this one race does not define you as a runner or a person.

Set a future goal

In the month before your event be sure to write down your running goals for the future. While thinking about a future marathon may seem daunting on top of your approaching race, concentrating on shorter 5 or 10k races is a great way to capitalise on your base fitness.

You may also consider doing a more fun type event eg an off-road race, as part of a half-ironman team, or a scenic race you’ve always wanted to do…

Another option is to incorporate other disciplines to your running schedule eg swimming. There are many great run/swim type events throughout NZ in summer to aim towards.

Post-race

The general rule is that 1 day of recovery is required for every mile raced, meaning the recovery period from a marathon should be around 4 weeks. Speed work and long runs should not start before this time. Another general guideline is to delay racing till at least 6 weeks post-marathon.

Racing Recovery strategies can be separated into the following phases;

Phase 1- The first 24 hours

Keep walking when you cross the finish line for at least 10 mins. This will help stop blood pooling in your lower legs, and help prevent the muscles locking up. Every hour for the rest of the day try and get up and walk around for 10-15mins.
Refuel with carbohydrate and protein within the first 30mins, and every 2 hours thereafter.
Re-hydrate with an electrolyte drink immediately, and sip fluids throughout the day until the urine is pale-yellow to clear in colour.
Soak in an ice bath soon after the race. Fill the tub with enough lukewarm water to cover your legs. Add ice cubes. Soak for ~5-8 mins. Alternatively walk in waist deep cool water.
Schedule a light massage, but wait for at least 2 hours post race to avoid further muscle damage. Alternatively use a foam roller and tennis ball to self-massage
Avoid alcohol which increases the damage already done to muscle fibers and increases muscle soreness.
Rest as needed, and aim to get the body horizontal as much as possible.

Phase 2 - Complete rest

This phase should last until you have no muscle soreness, injury or sickness (marathons depress the immune system, so colds are common afterwards). All going well, this phase should last about 2 days.

However, if injury persists, a period of non-impact cross training-aquajogging, swimming, cycling-will be required.

Phase 3 - Resume running gradually

This phase normally begins around day 3-4 post race and lasts till 4 weeks post race
During the first week post-race, runs should be no more than 25% of the average pre-marathon mileage and at an easy pace
During week two post-race runs should still be at an easy conversational pace (<70% of your maximum if you wear a heart rate monitor) for no more than an hour. Total volume should be around 25-50% of the average pre-marathon mileage
During week three aim for around 50-70% of your pre marathon mileage, and incorporate short speed intervals to get the legs to tick over without fatiguing them eg 6-8 100m stride outs, or 2 km at an increased tempo during a run.
Week 4 - aim for 60-80% of your pre marathon mileage. Include a longer run that is around 75% of your normal pre marathon long run, and incorporate fartlek training eg 6-10 surges lasting 30 secs to 3 minutes with as much recovery as you feel you need.

Phase 4 - Introduction of longer runs and speed work

This phase should not begin until 4 weeks post race, and should last at least 2 weeks before any races are scheduled.
Gradually reintroduce anaerobic threshold workouts, eg starting with a 2-4 miler
OR reintroduce long runs.
Avoid adding mileage and speed at the same time
Be on the lookout for signs that you are not fully recovered, and need to delay phase 4 ie lingering niggles and colds, elevated heartrate on waking (5-10 beats above your norm.), chronic fatigue, mood swings/depression

…have fun training for your next challenge!

Marnie Oberer