How to Recuperate After a Marathon

The elation after you have completed a marathon can quickly be muted by uncomfortable and debilitating pain if appropriate measures are not taken. Shortly after completing a marathon you may experience fatigue, soreness, nausea and feelings of dehydration or nutrient depletion. With the right steps you can speed recovery, decrease discomfort, and reduce the risk of injury as you return to your normal exercise regimen.

Things You'll Need

  • Bananas or other healthy carbohydrates
  • Protein
  • Ice
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Instructions

    • 1

      Walk for a while right after completing a marathon so the blood in your muscles keeps pumping thereby reducing stiffness. Do not sit or lie down. Instead, walk for a while so that the blood in your muscles keeps pumping thereby reducing stiffness.

    • 2

      Replenish your electrolytes and nutrients by drinking plenty of fluids. Drink water and sports drinks to make sure that you are adequately hydrated.

    • 3

      Consume healthy carbohydrates and proteins at least 30 minutes after completing a marathon. This will get your energy back to normal levels.

    • 4

      Get a gentle massage to help flush out metabolic waste that has built up in your muscles due to running. Do this within two hours after completing the marathon

    • 5

      Go for a walk and gently stretch to help relax the muscles. Ice muscles for 15 to 20 minutes at a time until you no longer feel pain or stiffness.