By Shaun Rodgers, Physiotherapist
How to Recover from a Marathon: 5 Proven Steps for Runners
So you've just completed a marathon - congratulations!
You have joined a small cohort of runners who have completed those distances - we commend you for your efforts!
How to Avoid Injuries After Running a Marathon
We excel at helping runners perform at their best and here are some steps you can take to get the most out of your post marathon training.
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1. DE-LOAD FROM RUNNING
You have put your body to the test with weeks of training and the event itself, it is time for a de-load!
As a runner myself, I know that word can be painful to hear.
However, de-loads are a productive use of time to allow our body to recover whilst building for the next stage of our training.
How long should you rest after a marathon?
Planning out some time post marathon to rest and reduce your exercise output before gradually ramping things up again is highly recommended. Your body will thank you for it!
This timeframe can be different depending on the individual and how you are feeling. Some runners take 1 week, some 4 weeks.
The key is to listen to your body.
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2. SO MANY OPPORTUNITES AFTER YOUR MARATHON
The reduced mileage post race is a time of opportunity. A time to assess for any deficits that you can improve on to help any aches and pains you may have experienced, but also, help your performance!
Getting assessed by a physiotherapist can be helpful to look at your:
- Strength
- Endurance
- Movement efficiency
- Symmetry between limbs
We do this during our screening assessments and also with the use of our VALD force plate and force frame technology.
There are certain metrics we recommend runners hit with regards to calf strength for example. By not hitting these certain metrics, this can increase the risk of injury.
Therefore, getting this checked can not only improve performance but also mitigate against those calf aches and
pains.
This tech is exactly what the AFL clubs use, and you can access this at our Malvern East, Blackburn and Essendon clinics.
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3. HOW TO WORK ON YOUR RUNNING DEFICITS
From your assessment, your physiotherapist can help devise a plan to target any deficits you may have, while also helping you ramp up your training again.
These deficits can be targeted with specific exercises that you can fit into your strength and conditioning plan.
Strength and conditioning in addition to cardiovascular fitness is very important for runners. It can help your running economy which is one of the main predictors of speed.
4. The Best Cross-Training Options for Marathon Runners
De-load does not mean 6 weeks off doing nothing - which I am sure you are glad to hear!
The reduced mileage gives you time to work on deficits but also keep your cardiovascular fitness ticking along.
This is a good time to challenge your cardiovascular system in other ways - swimming, rowing, biking can all help maintain your aerobic capacity while allowing your legs to have a little break from the pavement.
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5. PLAN AHEAD FOR YOUR NEXT MARATHON
We always are thinking of that next race - so why not start planning it?
Having some time off running can be a helpful mental break as well as a physical one.
A common thought when crossing that finish line is “never again!”. But we know that thought slowly turns into “when can I do another one?” - we get it!
So when you are ramping that training back up, plan your next race (have sensible timeframes in between training blocks!).
Your physiotherapist can help you plan out sensible timeframes and training blocks with milestones to hit so you can focus on your performance.
We excel at helping runners get better and improve their performance. Interested in having injury screening assessments or speaking to a physiotherapist?
Get in touch - we would love to hear from you.
LEARN How OUR MELBOURNE SPORTS PHYSIO TEAM can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.