So if you’re one of the 48 000 runners who took part in this year’s London marathon last Sunday, then congratulations!! What an incredible achievement! It’s not just about that one day either, but the months of cold and rainy runs that you put in through the winter to get you there.
So what now? Recovery is key.
Eat – think about good nutrition to aid muscle repair. Oily fish, legumes, pulses, nuts and seeds will help. There’s so much talk about anti inflammatory foods and their health benefits these days. Reaching for colourful foods like berries, dark chocolate and leafy green vegetables will help pack in those nutrient dense chemicals to help you restock.
Sleep – rest is key. You may need more sleep than normal. A couple of extra hours per night may be needed to help you repair those tired muscles. Think good sleep hygiene and turn off your phone at least an hour before bedtime. Try a warm bath to help you unwind. Essential oils or bath salts may aid your relaxation. Not a great sleeper? Did you know that the humble kiwi fruit can aid quicker, longer and better sleep? Various studies have shown their benefits in sleep promotion and quality.
Run – you’ve done that, so not yet but walk. Keep those legs turning over to help battle the dreaded stiffness. You may soon feel ready to try a gentle cycle or swim. Yoga and gentle stretching are also helpful in getting your movement back, if you’re feeling like the tin man. Now is a good time to try a massage. If you’re keen to keep running, you can reverse taper up to a level of running you’d like to do regularly but if there’s no race in diary, take your time.
Replete – restock and restore. Check for injuries and seek help of a medical professional if you’re struggling. Foot care can be essential, your feet have taken you so far! Be kind to yourself. It’s common to feel low post race, what with all the build up, months of what can be lonely training culminating with one amazing day. Do something nice for yourself. Maybe meet up with friends, think of returning to some of the things you may have missed whilst training or formulate a new activity plan but most of all, show off that medal!!!
At The Complementary Health Centre in Hither Green we would love to talk to you if you’ve taken part in this year’s marathon to hear about your great achievement!
If you’d like to have a recovery plan devised just for you contact Kelly Harry, our amazing physiotherapist, for a consultation.
