Recovery starts at the finish line
- Take the space blanket- it may take a while to find your kit and you will cool off quickly
- If possible keep walking and moving around for 10 to 15 minutes- this will gently taper your heart rate to drop back to normal
- If you do sit or lie straight away there is a short term effect of more blood pooling to the legs increasing the risk of you fainting
Replenish your stores
- Eat a high carbohydrate snack within 30 minutes of finishing. Something like a banana or sports bar is absorbed most effectively.
- Over the next few days you can expect to feel more hungry than normal – your body is trying to replenish its reserves. Maintain a health diet but eat whatever you crave,
- Carbohydrate is important, protein helps with muscle recovery, fruit and vegetables will help to replace minerals and nutrients.
Replace your fluids
- Whatever the weather, expect your fluid levels to be depleted. This is exacerbated in hot conditions.
- Start sipping fluids as soon as you finish and continue this through the day. Don’t overload yourself with fluids.
- Look at the colour of your urine. Your urine should be a pale straw colour. A deep yellow colour means you are dehydrated. No colour means cut back on the intake.
- Pass urine within six hours of the finish. If you have been replacing your fluids, but have not passed urine seek a medical opinion – your kidneys may not be working.
- Restrict your alcohol intake. Don’t take too much alcohol or caffeine as they have a dehydratory effect.
Returning to running
- Listen to your body. Allow your self a period of rest. Most people walk only in the first week after the marathon.
- Reverse taper your training – Start with a short slow run and gradually build up.
- Consider replacing your shoes - Your shoes by now will have done a fair mileage and have probably lost most of their shock absorbing properties. Alternate runs between the new and old shoes, then gradually build up the runs in the new pair.
Beware of picking up bugs and infections
- Your immune system will be depressed in the first couple of weeks after such an extreme exertion – help it to recover quickly by having a healthy balanced diet with plenty of fruit and vegetables for vitamin replenishment.
- Get plenty of rest – you will probably want to sleep more than your normal.
- If you do get ill - give yourself time to recover before restarting training.
Disclaimer: The information on this page is written to help you recover. Our bodies all react in different ways following an exhausting event such as a marathon. Should you have any concerns regarding your health you should always seek advice from a qualified health professional such as a Chartered Physiotherapist or your GP.
