Marathon Recovery, Part I

Your Best Strategies to Minimize Injury and Down-time

By Pete Pfitzinger, M.S.
As featured in the November 2000 issue of Running Times Magazine

After running a marathon, there are basically three options. You can: 1) vow never to run again; 2) take some time off and then gradually get back into training; or 3) jump into full training as quickly as possible. Option 1 is not recommended. Option 3 should be chosen with caution. Option 2 is almost always the wisest choice. This month I will present recommendations for physical recovery from the marathon; next month I will suggest workouts to regain fitness and motivation.

During the first few days you need to replace lost fluids and take in both carbohydrates, to replenish your muscles’ depleted glycogen stores, and adequate protein for muscle repair. For the first three days, eat approximately four grams of carbohydrate and 0.5 to 0.6 grams of protein per pound of body weight.

After a few days off, you should be ready to resume easy training. The recommendations below will help you recover quickly while minimizing your risk of injury:

Assessing Your Post-Marathon Muscle Soreness

Delayed-onset muscle-soreness (DOMS) is caused by microscopic muscle damage that occurs from eccentric (lengthening) muscle contractions. During downhill running, your quadriceps muscles contract eccentrically to resist the pull of gravity and keep your knees from buckling. The resulting muscle damage leads to inflammation, causing soreness. It takes 1-2 days for this process of muscle damage/inflammation/pain to reach a peak, and the effects can last for up to five days. While you are experiencing DOMS, your muscles need time to repair.

Use pain as your guide for when to start running after the marathon. If pain lasts more than five days, then you may have done more substantial damage, and should see a physical therapist.

1. Fulfill your need to exercise by crosstraining: Alternative forms of exercise, such as swimming or cycling, are a great option because they increase blood flow through your muscles without subjecting them to the impact forces of running. Walking is also a reasonable (if slightly embarrassing) alternative for the first week or so after the marathon. Approximately 30 minutes of crosstraining per day will help speed your recovery.

Your best strategy for future success after a marathon is to take a well-deserved break. Allow yourself at least three days completely off from running. There is little to gain by rushing back into training, and your risk of injury is exceptionally high after the marathon, owing to the reduced resiliency of your muscles and connective tissue. If your muscles are still sore, are tight enough to alter your running form, or, heaven forbid, you just do not feel like running, then you should take a few more days off. The nearly negligible benefits of a short run at this time are far outweighed by the risks. Taking several days off after the marathon may also prevent you from getting sick. After prolonged high-intensity exercise, your immune system is temporarily suppressed, creating an open window during which you are at increased risk of infection. After a marathon, your immune system can take up to 72 hours to return to full strength.

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Marathon Recovery, Part I

Your Best Strategies to Minimize Injury and Down-time

Marathon Recovery, Part II

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