If you just ran the TCS New York City Marathon, congratulations! As someone who ran a marathon and several half marathonsI know how much work goes into training for a long distance race. However, remember that providing your body with what he needs to recover is just as important, so you’ll be ready to run your next race.
Your lifestyle habits will play a crucial role during this period. Although not essential, some wellness devices. To find out exactly which ones you can benefit from, we spoke with running and fitness experts, who also give you their professional advice for successful post-marathon recovery.
Four Expert-Recommended Wellness Devices for Marathon Recovery
A simple way to recover in the days following the marathon, in addition to focusing on rest and nutrient replenishment, is to apply wellness technologies to support your recovery. Keep in mind that these items are not necessary for recovery, but they can be useful if you have access to them.
“Recovery gadgets can be useful when used thoughtfully, but they should never replace the fundamentals of sleepnutrition and rest,” says Anya Culling, running coach at Runna, a running coaching app. As long as you follow these protocols, you can take advantage of some of the most popular fitness recovery technologies. Below you’ll find our favorites, along with a few expert-recommended picks.
1. Massage gun
A massage gun can be helpful in soothing sore leg muscles after a long-distance run. Chris Kaplanis, co-founder of RTA Triathlon and a triathlon and running coach based in New Jersey, recommends using a massage gun to aid your post-marathon recovery. “Percussion therapy guns can help relax tight muscles and relieve tension,” he says.
Some of CNET’s Favorite Massage Guns include: Therabody Elite, Therabody Pro And Ekrin Athletics B37. Culling likes to use massage guns right after a run. “Massage guns are great for relieving tight muscles 24 to 48 hours after running, but be careful not to overdo it,” she says.
2. Compression boots
Use compression boots like my favorite Hyperice Normatec Go boots Or Therabody JetBoots Pro Plus can aid recovery with their unique pneumatic compression technique. Hyperice recently released the Normatec Elite hipswhich target the hips and lower back, perfect for post-marathon relief.
“Pneumatic compression boots can help promote circulation and eliminate metabolic waste that builds up in the muscles after running,” says Christi Thompson, Master Instructor at StretchLab, certified personal trainer, and Precision Nutrition Level 1 Coach. That’s because these boots work by gradually compressing the legs in sequential areas, starting at the feet and working up to the thighs to improve swelling and circulation.
Thompson uses the Hyperice Hyperspheres And Vypersvibrating massage balls and foam rollers that target larger muscle groups, such as the hamstrings and quadriceps.
3. Infrared saunas
Infrared saunas are different from the standard sauna found at your local gym. Infrared saunas heat your body directly, while regular saunas heat the air around you. “Infrared saunas and even structured thermal training can help the body adapt after racing by improving circulation and making it easier to return to training,” says Ross McGraw, Team USA triathlete and global vice president and director of CORE, a sports technology company that created a body temperature sensor for athletes.
If you have access to a traditional sauna, McGraw says it can help soothe your muscles and help you relax. “Some elite athletes also incorporate heat training to increase intensity while reducing mechanical muscle tension,” McGraw said, adding that some research shows that heat can help reduce muscle soreness and also help athletes continue training.
4. Wearable devices
If you have a Oura ring, Cry, SamsungGalaxy Or Apple Watchyou know that these wearables track your health data. Culling likes to use these tools to determine how ready the body is to train again after a big race. “Most of these wearable devices can help assess training readiness again,” she says.
These types of wearable devices are known to detect how well rested your body is and any strain it may be under. Although they are not 100% accurate, they can give you an idea of where you are in your recovery status. “Ultimately, recovery is different for everyone, so listen to your body and if you’re unsure when to return to more intense workouts, consult your trainer or a healthcare professional to determine what works best for you,” advises Culling.
Expert Tips for Mastering Post-Marathon Recovery
Although technology can be helpful in recovering from a marathon, it is not essential. Experts recommend focusing on the following factors to support your body after running a marathon.
Hydration and nutrition
Before reaching for a massage gun or your other favorite recovery tool, it’s important to prioritize your diet. Amanda Katz, Equinox instructor and strength and running coach, emphasizes that it’s crucial for post-marathoners to focus on nutrition from the moment they cross the finish line, because marathoning damages the body on a cellular level.
“It can take up to nine days for the body to return to normal, and that includes some damage to the heart, lungs and muscles,” says Katz. After you earn this finisher’s medal, your goal should be to eat foods made up of carbohydrates and proteinand it is important to moisturize with water and electrolytes.
Katz acknowledges that the idea of eating after a race can seem impossible and advises his athletes not to rely on their hunger cues during this time. “A liquid diet, like chocolate milk, is easy and will promote muscle repair,” she says. Thompson agrees and wants you to prioritize carbs and protein in the easiest way possible to tolerate them at that time.
“Consuming something easy to digest that contains both protein and carbohydrates—like a recovery shake—helps provide the building blocks needed to begin muscle and tissue repair while immediately replenishing the body’s glycogen (carbohydrate) stores,” says Thompson.
Thompson recommends runners seek advice from a dietitian or nutrition coach when training for a race so they know how to fuel their body during and after the race.
Hydration is a key part of your recovery journey after a long distance run.
Rest accordingly
Kaplanis cautions against not prioritizing recovery as part of your marathon plan. One of the biggest mistakes he sees some athletes make is that they return to training too soon. “Mentally they may feel ready, but physically their body and nervous system are not, leading them to get injured, get sick, or just burn out because their body can’t handle more stress yet,” he says.
Kaplanis admits he learned this lesson the hard way after one of his Ironman triathlons, when he was feeling good and decided to start lifting weights again. “Within days, I contracted shingles and that experience taught me that recovery is not optional; it’s part of the training,” he explains, adding, “If you don’t respect it, your body will find a way to force you to do it.” »
The length of rest also depends on the athlete. McGraw says factors like fitness level, running conditions and overall health all play a role. “However, for most runners, full recovery usually takes about one to two weeks before returning to structured training,” he explains.
Culling offers different strategies to his athletes depending on the distance covered. For a marathon, she recommends two to four weeks of recovery. “Keep in mind that your heart rate is likely to be higher than normal for weeks after a marathon; Some say it takes as many days to recover as miles traveled,” she says.
Kaplanis says recovery will also look different depending on what stage of life you’re in. “Parents of young children, people in demanding jobs, or anyone chronically sleep deprived will simply take longer to bounce back,” he explains.
At the same time, you don’t want to just lounge on your couch all day. It’s always important to prioritize movement. Katz says: “The following week, marathon runners should focus on gentle movements like walkswimming, mobility or yoga if they wish.
Plus, there’s the mental recovery aspect of running a marathon. Culling says it’s common for the post-race blues to strike even if you’ve achieved a personal best. “It’s been your goal for weeks or even months, and not having that goal can be a difficult adjustment,” she says. If you had a disappointing race, it can also take a mental toll. She advises recognizing emotional fatigue after running, but don’t let it harm your long-term motivation and enjoyment of running.
Rest is essential when it comes to recovering from a marathon.
Sleep well
Sleep is one of the most important things you can do after an accomplishment like running a marathon. Thompson says: “Get sufficient rest allows the body to move through the stages of sleep during which it naturally releases human growth hormone, promoting tissue repair and overall healing.
Kaplanis agrees and points out that while you sleep, your body is doing its deepest repair. McGraw recommends getting a full night’s sleep after the race and taking a few naps if possible. “Resistant compression socks or boots during your nap can also enhance this effect and help improve circulation,” he adds.
Experts agree that sleep is one of the most crucial stages of recovery and should not be taken lightly. Culling advises: “Prioritize 8 hours or more per night, turn off screens early and listen when your body calls for extra rest. Don’t underestimate yourself and give yourself much needed rest during your recovery period.
