advertisement

Tips for recovering after the marathon

For months, you've been training ... envisioning yourself crossing the finish line of the Bank of America Chicago Marathon. But did you plan what you're going to do today to help your body recover?

Experts say what you do now is as important as the training you did beforehand. Here are some tips they recommend:

The day after

Ÿ Avoid not moving for long periods of time. While spending all day napping on the couch sounds great, letting your muscles get still will only add to your pain. You should get up and move once every 20 minutes, if possible, even if it's only to stretch or move from the couch to your bed.

Ÿ Hold off on the liquor for 24 hours after the race. No matter how much you want to celebrate, alcohol can inhibit the rehydration process.

Ÿ Try drinking black or green tea. The antioxidants help fight soreness caused by inflammation.

Ÿ You do want to exercise, at least enough to work the kinks out of your muscles. Try walking, riding a bike or swimming for 30 minutes. If you have to run, find a flat, soft surface such as a treadmill or track for only about 10 to 15 minutes.

Ÿ Eat anything that your body is craving. It knows what it needs to replenish all you burned yesterday.

Ÿ Treat yourself to a long soak in a tub. Ice anything that hurts.

Ÿ Watch out for post-race depression when the “high starts to fade and the soreness sets in. Plan to do something you really enjoy: Go shopping, pig out, start planning your training for the next race.

A week after

Ÿ Don't be surprised if you feel wonky and tired for a week. Plan on getting to bed early to help your body recover.

Ÿ You should eat meals that are made up of 50 percent to 60 percent complex carbohydrates, and make sure you get plenty of protein to build tissue damage. Still feel free to freed any cravings you have.

Ÿ You can start running again and slowly increase your mileage. Don't exceed the miles you did a week before the marathon. Even if you feel invincible, avoid a hard workout or you'll risk injury.

A month after

Ÿ Expect to feel fatigued during the next month (unless you're an ultramarathoner), but you should start to get your full strength back by the end of the month. It's a good time to set goals and mapping out your training for the next race.

Ÿ Soreness, aches and pains should have subsided. If not, you should see your doctor.

John Starks/Daily Herald File PhotoRunners on State Street during the 2004 LaSalle Bank Chicago Marathon Sunday.
Laura Stoecker/Daily Herald File PhotoA long soak in the tub can help ease your aches and pains after the marathon.
Avoid alcoholic beverages, which can impede the rehydration process in your body.
BILL ZARS/Daily Herald File PhotoEat plenty of carbohydrates, like pizza, to rebuild your strength.