How to Recover From a Marathon Run

What should a marathon runner do to help his (or her) body recover from the experience? Sitting down for a long rest is not the answer.

Farah Teipar, M.D., sport medicine specialist at Cleveland Clinic Florida, in Weston, told Miami Herald writer Crystal Chew, “Research shows that muscle, cellular and immune systems are compromised for two to three weeks post-race, so recovery from a marathon is a critical component. Runners who don’t recover properly from a marathon put themselves at increased risk of injury and delayed healing.”

But sitting still after the race is not the way to go, say sports medicine doctors and experienced marathoners. In fact, there are important steps to take immediately after a big race, and in the days following it, to prevent injury.

According to Chew, Teipar recommends a three to four day rest after running a big race. Then runners should slowly return to their normal exercise routine such as 30 minutes of easy jogging and low-impact cross training. “Do not rush to compete again, ” she recommends.

San Giovanni, who is the co-medical director of the Miami Marathon, also advises runners to give their bodies time to recover. e notes that many runners of marathons believe they have reached maximal fitness during the race and they do not want to lose it by resting. He calls this a “common mistake.” He urges marathon runners to get sleep and to eat well-balanced meals.

He also says, according to Chew, that some runners may not be able to distinguish between post-race soreness and an injury. He advises runners to look for swelling and inflammation that lasts and pain that does not go away. “If it doesn’t seem like you’re getting better, then you may want to seek medical attention or get evaluated, ” he said.