The months of training have not been in vain because you’ve crossed the finish line. Now what?
Carrie Jaworksi, MD, Director of Primary Care Sports Medicine at NorthShore, offers her insight on what to expect after the race and how to recover adequately to ensure that you are ready to race again another day:
Immediately After the Race: Once you cross that finish line there are a handful of things that you'll need to do to help your body recover. Eat something! It’s important to replenish the energy stores you depleted during the race. Initially, it’s best to start with a sports drink and food that is easy to digest. If you can’t tolerate sports drinks, then take bananas, yogurt and pretzels to the finish line instead. Gradually work up to a high-carbohydrate post-race dinner to further assist you in replenishing your energy stores.
Taking a cold bath and icing your muscles is recommended to help prevent muscle soreness but don’t do that immediately. It is more important to keep moving in that first 30 to 60 minutes. You'll be tired but try to resist the urge to sit; instead, take a long walk back to your hotel or car. Your body will thank you for it later.
The Next Day: You ran for a long time and chances are you are you'll wake up sore the next day. To help ease your muscle pain, plan ahead and schedule a massage for the days following the race. It will certainly help to alleviate your soreness and speed your recovery. Plan on being sore for a few days. Take it easy while you are recovering.
Post-Event Emotions: You may feel down after the race. Think about it: You’ve been training for this event, both physically and mentally for months, and now it’s over. The early recovery period will likely be the most difficult transition because you won’t be running and will have more time to reflect on your experience. There are several ways you can combat this: 1) Plan to meet up with your running friends the Saturday after the race to discusses personal experiences with the race. 2) Combit to a new goal whether it's another race or even just to keep up with a regular running routine once you recover. 3) Splurge on a treat for yourself, from a new pair of running shoes to that racing watch you’ve been eyeing. Whatever you do, enjoy your downtime and get some much-needed rest.
Preparing for the Next Race: How long should you rest before training for the next race? While your break time depends on your own level of experience with distance running, it’s recommended that you give your body at least one day off per mile before running your next distance race. This means the earliest you should race again after a marathon is almost a month. Everyone should plan on a reverse taper over the first three to four weeks post-marathon. The first week post-marathon should be mainly rest for three days, with some gentle jogging and cross training to round out the end of the week. By the weekend, most of your muscle soreness should be gone, so a longer distance may be reasonable. Remember to go slow and keep it to an hour at most.
After the first week post-marathon, you can begin to build more mileage based on your level of experience. Be sure to keep some cross-training days on your schedule to keep your body strong and injury-free. Any persisting soreness or undue fatigue may be your body’s way of telling you it needs more time to recover. Be sure to listen to your body and adjust your training, or see your physician as needed.
How did you feel after the race? What tips would offer to others?