So you did it, you conquered the 2017 Gold Coast Airport Marathon! Whether you’re a seasoned runner or first timer, completing a race like this is a huge achievement! Many people, however, get so caught up in the race that they fail to think about the recovery- arguably the most important part! The last thing you want is to have your celebrations dampened by pain and injury. So here are a few suggestions to help you recover better and faster, now that you have crossed the line.
- Rehydrate
Drink plenty of water and replace the electrolytes lost during the race. Our appetite probably wasn’t 100% immediately after the race, but for the days to follow, drink up!
- Eat good food
Your immune system is fairly compromised following a marathon run. It is therefore vital that you fill your body with nutrient rich foods.
- Stretch and foam roll
It is suggested that you wait around 6 hours after your marathon before you stretch and roll out tight and sore muscles.
- Light Massage
The few days after the marathon is a great time for a massage! Our remedial massage therapists have worked with many athletes and will help to relieve your sore and achy muscles.
- Relax
Respect the fact that your body has just been through a whole lot of physical and mental stress. A day or two of relaxing will do you a world of good, and allow for an easier transition into everyday life. It is estimated that it will take another two weeks to return to your baseline health so be sure take care and not overdo it in this time.
- Tend to your injuries
If you are like any of the runners I know, you too tend to overlook niggly injuries in the lead up to a big event. By running on already existing injuries, you may well be adding to the damage! Now that the big race is done, book in with your physiotherapist to have your injuries assessed and tended to. There is a lot that can be done to help minimise your symptoms and prevent re-injury!
So there you have it, a few little tips that go a long way when it comes to marathon recovery! Here at Chevron Island Physio, we offer a wide range of services and would love to help you optimise your recovery.
- Physiotherapy
- Remedial Massage
- Yoga
- Nutrition and Dietetics
Phone us on 5504 7000 to make your appointment today!
Amelia Stewart
Physiotherapist
