Post Marathon recovery Teresa asked a question about marathon recovery on the 4/22 daily thread and I moved it here so that many might chime in with their thoughts. I am also curious about what others do. As with training we all have individual approaches and what works for one, doesn’t always work for another. What happens after you run a marathon tends to get less than a chapter in most books on marathoning and yet, recovery is not simple. Marathon recovery for me depends on my goals for the next race and which marathon I ran anyway. The Boston marathon involves a lot of eccentric muscle action particularly in my quadriceps muscles since you are working against gravity as you run downhill. My calves hurt more after the Disney World marathon because it was basically flat. For me, the course also plays a role in the recovery plan. Immediately following a marathon, I try to refuel (chocolate milk, an apple and pretzels after Boston this year) and walk even when all I want to do is sit on the curb. I also try to get into an ice bath or hold my legs under the coldest stream of water I can stand in the shower. After the now defunct Stowe, VT marathon (you want hills----run up to the Trapp Family Lodge----ouch) I jumped into the hotel pool and paddled around for 20 minutes. That worked magic. The first week after the marathon is the most critical for me. I always have an overwhelming temptation to run right out the door again even if my legs are sore. After all, my fitness level is at a peak and if I ran a good race, I am feeling happy and want to keep the good times rolling. If I haven’t raced well, I want to get right back out there and get revenge. This is the injury window for me and I resist this temptation. I’ll walk lots this week and try to swim to get my limbs to loosen up. It takes about four days for my legs to feel “normal” while walking and a full seven days for a run to feel okay. I do the stairs test----can I go down the stairs without grabbing a railing? A marathon does a number on your muscles at the cellular level and it takes longer than you might think to recovery fully. Since I don’t plan to “race” another marathon for at least six months, my recovery plan looks like this: Week 1—walking, swimming, light jogging five days after marathon---no timing Week 2---untimed runs and weekly mileage at no more than 30 miles, walking continues Week 3---untimed runs and weekly mileage at no more than 35 miles By the beginning of week 4, I start thinking about what I’ll do next and ramp up the mileage. I usually don’t get back into a training cycle with serious speed work for another 2 weeks at a minimum-----6-8 weeks of less structured running and cross training (yoga, swimming, walking or hiking) works for me. I may jump into a 5k race here and there, but that will be the extent of any speed work. Could I run a marathon this coming weekend? Probably----I have a monster base and have been blessedly injury free for a while now. Am I tempted? Not really. I know I am in that injury prone window and my muscles need to heal and my immunity needs to stay strong. My goals are different however and there are many here who run serial marathons and do so with incredible results and strength. In the year that I ran 4 marathons, I had colds that never went away and I was dragging. My goals going into those 4 marathons were unrealistic as well since I wanted to get great times at each one. I hope others will chime in here, since there are so many perspectives and all are important to consider as you wok through what works best for you. Someone like Aamos for example seems to recover quickly and has a goal of having fun out there anyway. Arf is an ultra-runner and likely has her own great recovery plan. Hermosaboy has lots of shorter races on the docket now. And so on…. Thanks Teresa for the great question! Karin/CNYrunner

Well, I'm not going to be writing any more bib numbers for at least a week! Gotta rest my wrist... Jay

Say wildchild, seemogo, Coloradians! I'm planning on running Ft. Collins May 4--I ran it last year and stoopidly went out too fast as it was cold (and we'd been standing around in the dawn in the cold) and downhill, and as I said, I'm stoopid! So I thought I'd try again. A friend of mine (well, she's a prosecutor, but a good one!) is doing the half and her husband's running the full, plus last year I got to visit with several other Colorado runners I know. Anyone else out there scheduled this one? grins, A

Great ideas here. It's nice to talk with others over 40. I just finished a marathon at Kasumigaura, Japan on Sunday. I have been swimming all week and doing some upper body weight training. I think I ready to do an easy run for the first time today. All of you have inspired me to try for Boston.

Anyone else out there scheduled this one?

Aamos - I'm doing the Flying Pig in Cincinnati on May 4th. I'm curious - what type/howmuch running do you do when there is 2 weeks between marathons?