You are running your first half marathon – everything planned, you’ve gone through our checklist, dotted the I’s and crossed the T’s. You have done what needs to be done mentally – after all, marathons are a mental game as much as a physical one. Food diary, hydration, equipment, training, exercise, and all that goes up to the race are checked in. But have you realized what needs to be done after the half marathon?
You run the race on Sunday, and you have that important presentation at 8 AM on Monday morning. Obviously, you do not want to wake up sore or in pain. How you recover from the half marathon is equally important after you enjoy the victory lap.
In those who are just getting started in this sport, half marathon recovery can be as challenging as the race itself, but with a few tweaks, it can be dramatically smoother. Below are just those tips to help you recover quickly from a half marathon:
There is a reason why most cardio exercises have a cooling phase. Once your heart accelerates, it is vital that the cooling cycle is slow and gradual.
Once the race is over, a gentle trod and a gradual drop in the activity is important (as much as you would want to lie down on the green grass – after all, you have made it to the end zone!).
Our cardiovascular system has the capacity to increase its output based on demand, and based on how well we have trained in the months leading up to the race. Abruptly stopping the activity puts a sudden brake to this spurt and can have unfavorable results. It’s like slowing the car down before stopping it completely.
Never forget the importance of proper hydration during the race. Similarly, half marathon recovery can be drastically faster with proper hydration techniques.
Hydration keeps the blood pumping, during and after the exercise. It gets the nutrients delivered to the sore muscles and washes away substances like lactic acid that keep muscles sore.
During recovery, it allows the body to rebuild itself. Dehydration is the leading cause of why people feel poorly the next few days after the endurance race. Recovering well after a half marathon can largely be a result of your ability to hydrate effectively during and after the race.
There are two important principles to follow to make your recovery from half marathon faster:
1. Do not hydrate with water alone. An isotonic drink made from the electrolyte powder mix such as MAGNAK® can shorten the half marathon recovery phase, because it delivers the vital minerals, including magnesium, that allow muscles to repair and recover.
2. Continue to hydrate after the race. Effectively replacing electrolytes and fluid deficits will allow you to wake up fresh in the morning.
One of the techniques that many ultra-marathoners use is to stretch the muscles, particularly hamstrings, as soon as the race is done followed by a period of relaxation (3-5 minutes). This is followed by stretching again for 1-2 minutes.
Some physiologists have claimed that this reduces muscle soreness and cramps that result from overactivity of muscles during the marathon run. Some weightlifters have used this technique to prevent muscle soreness afterward. We recommend using this technique in your half marathon recovery plan.
Marathon races are an endurance feat. Loss of fluid and electrolytes is significant, particularly if the weather is warm. Hydration with electrolytes is key to recovery after the half marathon.
Electrolytes – particularly, sodium, potassium and magnesium – are vital in muscle physiology. A significant amount of sodium is lost in the sweat and other electrolytes are depleted due to consumption during the endurance activity. Muscles require proper nutrients to repair the injury that happens during half marathons.
We recommend an electrolyte and protein rich diet after the race to enhance recovery from the half marathon. Soup, a healthy sandwich with meat and greens, fresh fruit, nuts, avocados, freshly-squeezed juice, all make for a great recovery menu.
Cooling the muscles with ice can significantly reduce inflammation within the sore muscles. To accelerate recovery after a half marathon, try to use a quick 3-5 minute immersion of feet in a bucket half-filled with ice-cold water.
You’ve accomplished your first challenge! Now it's time to let the muscles heal. Your half marathon recovery plan should always incorporate adequate rest.
Nothing replaces a good night's sleep (at least 8 hours) after the race. Resting your body allows it to heal and recover quickly. This is one reason to avoid caffeine the day of a half marathon.
Caffeine can be a stimulant for some people, but it can dehydrate and impair you with a good night's sleep. Reserve the caffeine for the morning after!
Once you have had the time to rest overnight, get a quick jog the next morning- the very day after your half marathon. Athletes have learnt that a light jog the day after the half marathon allows muscles to recover faster and reduces soreness after the race.
This light activity stimulates blood flow to the sore muscles and washes out lactic acid other free oxidative radicals that may accumulate after intense muscle activity. Running the day after the half marathon should be at a slower pace and ideally, for less than 30 minutes.
Once the race is done, it is vital to continue the training activity that week, but at a lighter pace to allow sustained recovery after the half marathon. Take a day off training two days after the race, but continue training afterward at a lighter pace for the rest of the week.
The human body is moldable and able to accomplish a lot based on how hard it is pushed. Training and conditioning can drastically improve your odds during the next race and allow your half marathon recovery to be faster. Avoid larger breaks in training after the race!
Recovery after a half marathon does not need to be hard or painful if simple guidelines are followed. A faster recovery leaves good memories about the race and allows you to train for your first full marathon!
By: Sourabh Kharait, MD, PhD - Founder/CEO.
Dr. Kharait is an MD and a practicing Nephrologist in Northern California. He completed his residency in Internal Medicine and Fellowship in Nephrology from the University of California, San Francisco. He has a PhD in Molecular Physiology from the University of Pittsburgh and specializes in treating patients with electrolyte disorders and Kidney diseases.
