Congratulations! You've smashed the marathon... now it's about focusing on your recovery.
Always a trending subject, here are our current best strategies for half marathon recovery. To be fair, this advice applies to all types of athletic events you might be participating in this year. Just remember, recovering and looking after your wellbeing is key to being able to enjoy more of the activities you love.
Just crossed the finish line? Here's what to do next.
Keep on the move (yes, really!)
Post-race, aim to stay mobile as much as possible to maintain blood circulation to your muscles, which helps to avert stiffness and cramps.
Stretch - Give those exhausted legs a well-deserved stretch; they've been through a lot.
Hydrate - Rehydrate with plenty of water, sports drinks, or even coconut water. A celebratory beer is alright, but moderation is key!
Refuel - Ideally, grab a banana, but try to have something within 60 minutes of finishing.
Post-race (same day)
Refuel - Small meals packed with protein and carbs are your best friends. Our favourite post-race meal includes bagels topped with eggs, salmon, and avocado.
Relax - Indulge in a warm (not scorching) bath, adding epsom salts to soothe aching muscles.
Rest - Elevate those legs and kick back.
Hydrate - Stay topped up on water or sports drinks; urine colour is a reliable indicator of hydration levels.
Sleep - Ensure a good night's sleep.
Compression - It's a personal preference, but some find that compression clothing assists recovery.
The subsequent days
Hydrate (yet again!) - Keep up with hydration, especially if you wake up feeling stiff.
Refuel - Continue consuming nutrient-rich food.
Massage - Utilise a foam roller, focusing on problem areas, likely your calves, quads, or hamstrings.
Professional massage - Consider booking a sports massage. Studies suggest prompt post-race massages aid recovery; therefore, we recommend booking within the following day or so. Drink plenty of water post-massage.
Gentle exercise - When you're ready, a light jog or walk will stimulate blood flow to your muscles.
The week after
Start gradually reintroducing running into your routine if your muscles are ready. To build overall strength, consider incorporating cross-training, such as swimming, yoga, or Pilates, which activates muscles not primarily used in running.
Running prematurely after a significant event can do more harm than good. Remember, rest days are not optional, they're mandatory!
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