At 26.2 miles, marathons are one of the most physically demanding yet emotionally rewarding experiences for any runner. While pre-training injuries are often the result of overworking your muscles, it’s not just about what you do with your body before the marathon.
During the marathon, those positive endorphins start flowing, and the adrenaline kicks in, so it’s easy to focus on just one step at a time. However, marathon enthusiasts caution that ignoring the warning signs and not taking care of yourself during your run cause serious injuries.
You’ve already put yourself through months and miles of training; an injury during or after your run is the last thing you want. The team at CORE Orthopedics put together a few of tips to help you avoid injuries during and after a marathon.
Throughout the 26.2 miles you’ll be running, expect to burn around 10 Big Mac’s worth of calories, lose 2-5kg of water weight, and temporarily get shorter. That’s a lot of stress for your body over a relatively short period, which means taking care of yourself during the race itself is just as important as before and after.
It’s easy for people to ignore little twinges of pain here and there while exercising, and even more when there are another 20 miles left in your race, but those tiny pinches quickly turn into more serious, long-term injuries.
An early symptom that may require you to slow down are cramps. The most common reason for getting a cramp on race day is from starting off too fast. If that’s the case, slow down and stretch it out; otherwise, it will only get worse over the course of the marathon.
Sore feet resulting from a drop in red blood cell levels are another common marathon injury. Be aware of the pain, identify if it gets significantly worse, and eat iron-rich foods afterward for this symptom.
Most participants running in a marathon will feel pain at some point during the race, and it matters how you treat that pain mid-marathon to avoid serious injuries.
Before your race, stick with the basics and eat 3-4 hours before lining up. An hour before the race, drink some water and eat a small, starchy snack.
But during the race, time is of the essence, and staying ahead of dehydration is key to avoiding passing out.
At the halfway point of the marathon, your “glucose reduces, and the carbohydrate stores you have stocked up on will begin to wane.” Stop by the fuel stations on the side of the road during your marathon to replenish with regular water or a sports drink.
Runner’s World also recommends snacks like jelly beans and energy gels while racing.
Potassium-rich foods like bananas are also helpful during a long race as potassium transports fluid through the body, which helps avoid cramping and dehydration.
One way to reimagine the marathon is by breaking it into smaller, 2-mile chunks and aiming for “300ml of water and a small, edible energy boost in each.”
Staying hydrated and nourished during your run helps prevent pain and provides your body with the energy necessary to make it through the grueling 26.2 miles of a marathon.
You’ll inevitably get a blister or chafing during your marathon, and you may have no idea where the next aid station is. While packing a safety kit is something you need to do before you step on the line, using it during your race is another thing.
There will undoubtedly be medics posted around the course. Bringing along bandages to throw on at the first sign of pain saves you a lot of stress later in the day.
Plus, taking care of blisters and chafing early on before they become a problem shortens the length of your post-marathon recovery time.
This might sound obvious, but pay attention to your surroundings while running a marathon. One section of the race might be on pavement, the next on an outdoor path. The last thing you need during a marathon is to trip and fall on something on the track.
You’ll inevitably focus on your run and your body during the race, but still, make some time to keep an eye on what’s around you.
From the roar of hundreds of screaming onlookers to seeing the face of your proud family and friends, crossing a marathon finish line is a feeling like no other.
With your energy drained, your body aching, and adrenaline pumping, it’s challenging to know what you should be doing to take care of yourself in the immediate aftermath of a marathon.
We put together some tips to guide you through the next couple of hours and evenings after running 26.2 miles.
The first thing you need to do is celebrate yourself. You should celebrate yourself after every successful run, but especially this one.
Marathons are exhausting, time-consuming, and hard work. You deserve a couple of minutes after crossing the finish line to appreciate the time and commitment you made to better yourself. The person crossing the finish line is a better you than the you who started this race.
Pump your fists, and high-five some strangers; it’s all okay. You just accomplished something extraordinary. Celebrate yourself.
As soon as you cross the finish line, your first instinct might be to stop moving altogether. That’s not a good idea.
For the next 10-15 minutes, keep moving around. Just walk slowly around the area, move your arms and shoulders in circles, and shake out those tired muscles.
No matter what, avoid staying static for at least 15 minutes after your race as these can cause any injuries or muscle damage to get worse.
These foil-type blankets may look like a cheap piece of race-day memorabilia, but these space blankets serve an actual purpose.
After a long race, your body takes a while to adjust and will continue to lose heat. Space blankets help maintain your body temperature post-race and prevent a hypothermic reaction.
This is especially important on colder race days, like those during the spring and fall.
Your body has gone through some intense work over the last couple of hours, which is why you need to make sure the first foods you eat repair and replenish your muscles.
The first thing you need to do is drink fluids. After putting your body through a marathon, your immune system is lowered, meaning you must treat yourself as if you have a cold. Drinking water or sports drinks helps rehydrate you. Grab a banana for a quick snack.
Another helpful tip is to try and eat warm food with some carbohydrates: think of soups with noodles or a dish with rice. These steps are meant to assist your body in recovering as fast and painlessly as possible.
Once you’ve gotten fluids and food back in your body, the last step before bed is to take a bath or shower. If you’re taking a shower, “alternate between very hot and very cold temperatures for 30-60 seconds each round, focusing mainly on your legs and back.”
This allows your body to move all that fuel throughout your body, so everything starts working faster.
The best way to repair and heal your tired muscles is to get a good night’s sleep. Even taking a nap after refueling benefits your entire body. Instead of the golden 7-8 hours of sleep you’d typically want, aim for 9-10 in the evenings following a marathon to allow your body much more time to heal.
But don’t worry if, even after the race, you struggle a bit with insomnia. That’s likely because the sensory experience of a marathon is exciting, thus making your mind wander and replay the race. If you struggle with insomnia following a marathon, make sure you stay “horizontal and don’t get frantic about the sleep you are missing.”
Lastly, and possibly the most crucial tip for recovering from a marathon, is to take a break from running. Experts believe you should take it very easy the first couple days after running a race: avoid strenuous exercise, get some rest, and indulge in self-care.
You can return to a light exercise routine and some light running in the following days, but make sure it stays at a manageable level. Consider cross training activities that are less taxing on your body like swimming or yoga during this time.
Then after around 2-3 weeks, you can start getting back into a regular running and exercise routine. Tapering on and off with training allows your body to heal and strengthen after a taxing marathon.
The experts at CORE Orthopedics want to help you stay in the race this year with a wide range of services. Don’t let an injury get in the way of crossing the finish line.
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