Marathon recovery
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Here is the report of a conference organized by the Grand Toulouse Marathon which took place on Wednesday September 26, 2012 at 7:30 pm which I attended.
The speakers were :
- - Marc BICHON (Sports doctor)
- - Bertrand AVIGNON (Cryotherapy)
- - Carine BEGOUIN (Podiatrist)
- - Patrice PALACIN (Physiotherapist)
- - Marie-Helene SIZAIRE-BICHON (Nutritionist)
- - Cedric PELISSIER (Athlete, Marathon personal best in 2:19:31)
- - Sophie DUARTE (Athlete, French record in the 3000m steeple)
- - Vincent TOUMAZOU (BROOKS athlete, ultramarathon)
The basics of recovery are hydration, nutrition and sleep.
If you cannot sleep properly, consider taking 15-20 minutes naps which will be very beneficial.
From the finish line crossed
- - You have to walk.
- - Remember that the muscles are largely made up of water so you have to drink water after arrival to rehydrate.
- - Favor bicarbonated waters by avoiding carbonated waters (degasify them if necessary).
- - However it's useless to drink more than half a liter per hour.
- - Avoid drinking the friendship beer immediately after arrival (you can drink it 3 to 4 hours after).
- - Cover up, change clothes, especially when you have run in the rain to avoid getting cold.
- - Get a massage, but only a light massage, the muscles have already well suffered, it's no use massaging them too hard.
- - You must start to refuel with quick sugars (dried fruit).
- - Do not hesitate to go and see the care teams if you have small sores on your feet (blisters, blood under your nails). The faster it's treated, the faster you will heal.
- - In the hour following the marathon, if you can, try to take a bath in cold water (12 ° C), stay there for at least 5 minutes but not more than 15.
- - Above all, don't do stretching !!! The muscles have been injured, there is no point in stretching them.
Within hours
- - To replenish yourself in the following hours, take mostly food in liquid form such as liquid yogurt for example. Don't take slow burning carbohydrates, it doesn't help much.
- - Wait 2:30 / 3H before having a real meal. You should give priority to alkaline proteins (soy, dairy products, vegetable soup, eggs). You can drink an infusion or a beer if you have managed to hold on until then.
- - If you have a long way to go, avoid driving if someone can do it for you.
- - Avoid sitting for too long. If you can't do otherwise put on compression stockings / socks, they are very useful for boosting venous return.
- - If you are a smoker, avoid smoking in the hours following the marathon.
- - To boost sleep, calm down and lower the body temperature with a cold bath. You can also raise the feet of the bed (5 to 10cm) to encourage venous return. Don't just raise the mattress, but put wedges under the feet of the bed.
The following week
- - It takes fifteen days for restructuring muscle fibers.
- - Compression stockings / socks can be very useful in the following days if you work in a seated position.
- - 3 days after the marathon you can do stretching (without pain).
- - You can start a light physical activity again: walking, cycling, swimming.
- - You have to drink a lot. You can add food baking soda to your water.
- - For food, after 48 hours you can return to your habits.
- - To boost venous return, you can alternate between hot and cold (30 ° C difference).
Return to training
- - In the 1st month, the training must have an aerobic dominance while the muscular restructuring takes place. You can also do short hill climb.
- - From the 2nd month, resumption of the training according to the objectives by taking advantage of the acquired (volume).
- - Don't relax on the usual diet.
- - Don't do more than 2 marathons per year.