Runner's Corner

Maximixing Marathon Recovery

May Runner’s Corner by Kitty A. Consolo, Ph.D.

        Marathon season is underway and many runners are reaching their goals of finishing the 26.2 mile distance.  This month’s Runner’s Corner will discuss how to maximize recovery once you have crossed the finish line.  Keep in mind the goal for recovery is to help your body rehydrate and your muscles repair and reduce inflammation.  What you do in the first hour to 48 hours can help hydration and minimize inflammation.

        Recovery in the first hour

        As soon as you cross the finish line, applaud yourself for finishing regardless of your time.  Going the 26.2 mile distance is an awesome accomplishment and relish your moment.  However, avoid alcohol and caffeine and head for the refreshment table where you should load up on water and available electrolytes.  Within the first hour, you should also try to consume a 60% carbohydrate and 40% protein light meal either in a bar form or what I really like, is to have my homemade organic chicken breast soup with rice.  I make it ahead of time and store it in a Stanley food jar and it stays hot for hours.  It’s easy on the tummy and provides protein and carbs.   Also change out of your clothes as quickly as possible and if a shower is available, use lukewarm water or cold water on your legs to decrease inflammation.  Avoid soaking in a hot bath or hot tub, this will increase inflammation and muscle damage.   Also avoid aspirin and non steroidal anti-inflammatory meds. While they can reduce inflammation they also come with many side effects such as nausea, heartburn, bleeding and ulcerations to name a few.  Instead, take 2000mg- 2700mg of omega 3 fatty acids which are fish oil.  GNC makes a great triple strength fish oil with DHA and EPA and they are coated so you do not get fish burps.  Take three a day with meals and they will help immensely with inflammation as well as many other great benefits.  If you want some great information on fish oil, I suggest you order Dr. Joseph Maroon’s book Fish Oil, the Natural Anti-Inflammatory.  Dr. Maroon is professor and vice chair of the Dept of Neurological Surgery at University of Pittsburgh School of Medicine, a tri-athlete, and publisher of over 250 articles.  He co-wrote this book with Jeffrey Bost, a neurosurgical physician assistant.  They back their claims with many studies and research.

        Recovery in the first 48 hours

        Remember your goal is to hydrate and reduce inflammation so continue to have lots of water, juices and minimize caffeine to 300 mg a day (about 3 12 ounce mountain dews or 2 X 6 oz cups of coffee and alcohol to 1-2 drinks though it would be great to avoid these totally the first 2 days.  Also continue to take lukewarm showers and avoid soaking in hot water. 

        As for exercise, listen to your body.  Don’t worry if you are too sore to run and only do a little bit of exercise to increase blood flow.  Do not worry about doing any serious training for 26 days, allow a day for every mile in the marathon to go easy.  Also don’t worry about stretching if it hurts.  There is little lactic acid build up in marathon running and stretching sore muscles leads to further injury and damage.  Continue to eat lots of healthy carbohydrates such as fruits, vegetables and breads and grains, chicken or fish but take care not to over stuff yourself.  Also consider taking a probiotic supplement that contains acidolphilis and all of the other healthy bacteria to boost your immune system or get yogurt that has all of these live cultures.  Your immune system will be depressed for awhile after the marathon and probiotics can help strengthen it.  I take them daily along with fish oil year round.

          Recovery the next 24 days

After the first few days, your soreness should start to decrease and your energy will return. Avoid the temptation to do speed work, race or long runs!  Your body might feel better but it is in a very vulnerable state until you have 26 days easy.  I can’t tell you how many runners I know who have gotten a serious injury within 3 weeks of completing their marathon or an illness because they felt better and did too much too soon.  Keep in mind you are also very vulnerable for illnesses and with the threat of the H1N1 (Swine flu), you want to take all of the precautions you can though any flu can be serious.  Put at least 3 feet between you and anyone who has illness symptoms.  Wash your hands regularly for 20 seconds with hot water and soap, do not rely on anti-bacterials and they do not remove viruses!  Cover your cough or sneeze with a tissue to your sleeve and encourage others to do so as well.  For more information on H1N1 and disease, you can log onto cdc.gov.

Continue a healthy diet, fluids, fish oil and probiotics.  Limit caffeine and alcohol.  Use this time to do less demanding training such as biking and swimming or catching up on walks with friends.

          Summary

        If you follow these guidelines and take it easy for 26 days, you’ll be ready to continue a great season of running and competing.  You can start planning your next race or marathon and savor the victory of finishing.  Hope to see you on the roads.

Kitty