Marathon Recovery Plan Ep-29 - a podcast by Eat Clean, Run Dirty Podcast

Marathon recovery happens in three different phases.
1) The hour after you cross the finish line.
2)The next twelve hours, basically the rest of your day.
3)The next 1-3 weeks.

Phase 1: In the hour after your race there are a few key things you should do to speed along effective recovery and that starts the moment you cross the finish line. Most marathons have two staples at the finish: water & bananas. This is no accident. Get your finisher’s medal and your trophy if you’re a speedster. Hug your mom, your husband, or your dog. Fist bump the guy you’ve ran along side the last seven miles and then get yourself some water and that race day banana.

During a race you likely drank some fluids like water or Tailwind but chances are not nearly enough. It’s hard to take big gulps of water while your focused on running fast and efficiently. There are times I can’t drink at all during a race and I just sip water and spit it out. Sometimes it helps just to have the sensation of the water on my tongue. Post race is your chance to re-hydrate.

Peel open that race day banana! Even if you normally try to avoid bananas because of their higher sugar content, this is one time to just go for it. The ideal nutrition to aid in recovery should be a whole food with a 3:1 ratio of carbs to protein. That’s 30 grams of carbs and 10 grams of protein. A banana and a handful of nuts is perfect! Bananas also contain potassium which will help correct your electrolyte levels and assist your body in absorbing the fluids you lost while running. Plus they’re totally good.

Your next move is to head to gear check to pick up your bag. If you planned well you should have brought some clothes to change into. The post race chill can set in pretty quick. When your heart rate gets back to resting mode and you’re left in wet and sweaty clothes you can be feeling pretty miserable, cold, and gross. I like to bring a hoodie and a pair of sandals at a minimum. Change into your dry clothes and head on over to the beer tent. Now it’s time to sit down, enjoy a cold brew with your friends and family and swap race stories. Beer also has a great carb to protein ratio. Obviously you’re going to want to drink plenty for proper recovery. Hang out for a while and cheer runners on at their big finish. If it’s a smaller race you’ll probably be able to bring a lawn chair and a cooler.

Phase 2: A race day ritual at my house is taking a nap after a big race. After all your friends made it to the finish and after you’ve had your celebratory beer it’s time to head home for a nice hot shower or bath. Taking a nice long soak with some bath salts will ease you into a restorative recovery. If you’re hungry at this point grab a snack. I like apples and peanut butter. I just really like peanut butter. Afterwards throw on some comfy clothes and take an afternoon siesta.

After I wake up from my nap I like to use a roller on my legs. I don’t have a big foam roller, I’ve got a skinny one with separated little pieces that roll independently along it. I give my legs a good roll out and they end up feeling pretty decent considering the beating I’ve put them through earlier in the day. If you are extra sore take some type of Tylenol or Aleive and throw on a pair of jeans. A great tradition to have is going out for a big celebratory meal after a race. Pizza, tacos, and tasty sandwiches are my favorites. My family almost always goes to our favorite local bar & grill, Melt, and we share buffalo tofu wings. I get a giant salad and some sort of wild vegan sandwich, usually a peanut butter banana sandwich. You just ran a marathon or ultra! You’ve earned this.

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