Lifestyle

How to cope with muscle soreness after the London Marathon


‘Having a massage can improve circulation and help to loosen muscles’ (Picture: Getty)

You have just run 26.2 miles in one go. You are a total superhero.

But now you can’t walk.

Running a marathon is a seriously intense physical challenge and the build up of lactic acid over hours of pounding the pavement will likely lead to some intense soreness over the next few days.

So if you’re walking like John Wayne and struggling to even sit on the loo, we’ve got some top tips to ease the pain and help you get back on your feet.

Strength and Conditioning Coach, James Harrison knows all about the agonies of muscle soreness. But he has some fool-proof strategies that will help your body recover in record time.

Drink it in

Hydration is key before, during and after the race.

Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even worse.

‘After a long and strenuous run, the goal is to replace lost fluids, carbohydrates and proteins in order to speed up recovery time and be ready for the next workout,’ says James.

‘Try to drink around 500ml in the first 30 minutes after your run and keep gulping every five to 10 minutes until you have reached your target.

‘Many people chose sports drinks such as Lucozade Sport or Powerade after a strenuous exercise as it restores electrolytes and glucose.

‘As tempting as it is to meet up with friends and family for a celebratory drink, try to avoid choosing an alcoholic beverage immediately after the race.

‘You need to focus first on replacing the salts you’ve lost through sweating and re-hydrating your body. In reality, water is the best option for this!’

Re-fuel feast

Food is one of the most effective ways to aid muscle recovery.

Just make sure your eating the right things. A nutritious balanced meal is going to be much kinder on your body than a greasy takeaway.

‘After such an intense training period and hitting a massive fitness goal, many people understandably look forward to their post-race feast. My advice to clients is to eat a small snack within the first 30-60 minutes post-race,’ says James.

‘Eat a small snack within the first 30-60 minutes post-race’ (Picture: Getty)

‘Save the big meal for later in the day when your appetite returns, and you can enjoy that celebration.

‘The time immediately after the race is more about getting in about 200 to 300 easily-digestible calories from carbohydrates and protein to maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue.’

Gentle exercise the day after

The day after the marathon, your body is likely to be in pain. It can be tempting to lie on the sofa all day – or throw yourself back into running in an attempt to shake off the pain.

Ideally, you want to be somewhere in the middle of these two strategies. Movement is good, but it needs to be gentle.

‘One of the most common mistakes made by marathon runners is to get back to strenuous training too soon,’ explains James.

‘The 26.2 miles really takes a toll on your body and you need to allow your muscles time to replenish fluids and energy lost and recover from the demands of the race.

‘I advise clients to do some light walking and stretching the day after the race, and only re-introduce cardio activities such as running or cross-fit in the next few weeks when it feels comfortable.

‘Having said that, everyone’s recovery is different – so just listen to your body and let it be your lead.’

Look after your feet

Don’t be surprised if you peel off your running socks to find that your feet are blistered, battered and bruised.

It’s totally normal. But that doesn’t make it pleasant. James has some ideas of how you can give your toes some TLC:

‘Everyone’s heard the horror stories about the “body bashing” you get during a marathon.

‘So, if you experience bruised toe nails, heel blisters, hard, calloused skin on your feet or skin chaffing – your body will definitely need some post-race love and care.

‘Pounding the pavement can really take it out on your feet, so you could try an at-home treatment such as Footner Exfoliating Socks, which makes use of the skin’s natural process to rid your feet from dead skin build-up and can leave you with baby-soft feet in a quick and easy 60-minute application.’

‘Do some light walking and stretching the day after the race’ (Picture: Getty)

Soak in a warm bath

Submerging yourself in warm water will help to increase blood flow, stimulate healing, and relax sore, tight muscles. So get the water running as soon as you get in from the race.

‘A hot bath with Epsom Bath Salts can help to relax muscles and detoxify the body,’ says James.

‘The magnesium in the salts can help reduce inflammation and improve muscle function, whilst the sulphates improve nutrient absorption and can help with flushing out toxins.

‘The recommended use per bath is 300-500g or 1-2 large full mugs. Just soak for 10 minutes while it works its magic.’

Book a massage

After running a marathon you deserve some luxury self-care – and a sports massage could be the perfect way to go.

Many long distance runners swear by regular massages for easing inflammation, improving blood flow and reducing muscle tightness.

‘Having a massage can improve circulation and also help to loosen muscles and reduce pains caused by delayed onset muscle soreness,’ explains James.

‘Occasionally referred to as a “runner’s MOT”, a sports massage will focus more on the areas that athletes suffer from after a workout and can even help to prevent injury to the muscles caused by overuse.’

MORE: London Marathon music – the top Spotify playlists and songs to keep you motivated while running

MORE: Is it OK to drink after a marathon?

MORE: Anxious about running the London Marathon? You could have ‘maranoia’





READ SOURCE

Leave a Reply

This website uses cookies. By continuing to use this site, you accept our use of cookies.