“Post-Marathon Recovery: Tips to Rest, Replenish, and Rejuvenate”

Show some respect.

We take it for granted when the world’s greatest Eliud Kipchoge and Kelvin Kiptum easily cruise through a 42-kilometer race in 2 hours and some seconds. Until you attempt to run 10 kilometers in a marathon, you might assume it is just a walk in the park. As a late bloomer in the racing world, up until my forties, I attempted a 10 km run once, then another ten in my forties, and decided to hit 21km sometimes last year at the Nairobi City Marathon. The just concluded Stanchart Marathon was my second attempt at the half marathon, and for sure, I am not yet ready for a full marathon. Not just yet. Meanwhile, let us show some respect to our elite champions. To prepare, they cover close to 220km per week. Please don’t try this at home.

Let us all show some respect to all those who participated in the race.

post-marathon recovery.

Recovering after a marathon is crucial to prevent injuries, promote muscle repair, and regain energy levels. Here are some tips to help you recover effectively:

  1. Rest and sleep: Give your body plenty of time to rest and recover. Aim for at least 7-8 hours of sleep each night to allow for proper healing.
  2. Hydrate well: Continue to drink plenty of fluids, including water and electrolyte-rich beverages, to replenish lost fluids and maintain hydration levels.
  3. Gentle movement: Engage in light activities like walking or swimming to promote blood circulation and aid in flushing out metabolic waste products. Avoid high-impact activities for a few days.
  4. Stretch and foam roll: Stretching and foam rolling can help relieve muscle soreness and prevent stiffness. Focus on areas that feel tight or tender.
  5. Ice baths or cold therapy: Consider taking an ice bath or using cold therapy techniques to reduce inflammation and soothe muscle soreness. Cold showers or using ice packs can also be effective.
  6. Eat nutritious meals: Consume a well-balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Include foods rich in antioxidants and omega-3 fatty acids to aid in muscle repair and reduce inflammation.
  7. Get a massage: Treat yourself to a sports massage to help relax tight muscles, improve circulation, and promote faster recovery.
  8. Gradually return to exercise. Wait until your body feels fully recovered before resuming intense workouts. Start with low-impact activities and gradually increase intensity and duration to avoid further strain or injury.
Take pride in your achievement; you are a champion.

Mental recovery is just as important.

Pay attention to any lingering pain or discomfort. If you experience persistent or severe pain, consult a healthcare professional to ensure there are no underlying injuries. Take pride in your marathon accomplishments and give yourself time to reflect on your training and performance. Mental recovery is just as important as physical recovery. See you on the next one. Keep running.

Feel Fitness.