A marathon is not an easy task even for professional athletes, let alone ordinary people. For most enthusiasts, it is a challenge that pushes them beyond their limits, testing various parts of the body, including muscles, ligaments, tendons, and even bones. After running, there will be various pains and fatigue...

Professional athletes have nutritionists and massage therapists to help with professional recovery, so how can ordinary people recover quickly? I will first share the essence of the marathon recovery experience I have gathered from various sources. Then, I will briefly introduce my own recovery experience.

1. Recovery jogging or walking.

Do not stop immediately after running; relax by jogging or walking for about 10 minutes before resting. This transition from an active state to a relatively static state is also called a cool-down exercise. Its importance is on par with warm-up exercises and is an indispensable part of post-exercise routines. Without a cool-down, the sudden stop of intense exercise can cause dizziness, nausea, and exhaustion, and in severe cases, fainting or even sudden cardiac arrest. Cooling down also helps relax the muscles and joints in the legs and knees, known as active recovery.

2. Check for injuries.

After gradually stopping, check for injuries. Some may experience knee pain, blisters on the feet, or blackened toenails. If there is severe knee pain that affects movement, seek medical attention promptly to prevent ligament tears. Other injuries should be assessed to determine if hospital treatment is necessary.

3. Stretching.

Opt for static stretching. After a marathon, muscles are highly tense and excited. Slow stretching stimulates nerves, relaxes muscles, and alleviates soreness. Stretch from the neck, back, and upper limbs to the toes, focusing on the hips, thighs, and calves. Start with small stretches and gradually increase the range, doing multiple sets until you feel relaxed.

4. Ice packs, cold baths/hot baths, and massages.

After stretching, use ice packs on specific areas, alternate between cold and hot baths, and get full-body massages to restore energy and relieve fatigue. (Use ice packs within 24 hours and switch to hot packs after 24 hours.) This can effectively relieve cramps, reduce inflammation and pain, and reduce swelling and bleeding. It promotes blood circulation and metabolism, aiding muscle relaxation. (Common knee pain treatment methods are attached.)

5. Nutritional supplementation.

A marathon depletes a large amount of glycogen, water, minerals, fats, and proteins in the body. Therefore, replenishing energy and regulating physiological functions through adequate nutrient intake is an important measure to alleviate exercise-induced fatigue.

Quickly replenish water, sugar, and electrolytes. Post-exercise fluid recovery is best achieved by consuming sugary electrolyte drinks. Eat light, easily digestible foods, reduce the intake of greasy and heavy foods, and consume high-quality proteins such as fish and shrimp in moderation.

6. Rest.

After a marathon, the body may feel unprecedented fatigue due to muscle exhaustion and lack of energy (especially in the first few days). At this time, listen to your body and rest more. Try to go to bed early to help your body recover. Soak your feet for 20 minutes daily to fully relax your body.

7. Moderate exercise.

Avoid high-intensity exercise, even if you feel your energy levels have returned to normal. This allows muscle cells and tissues time to repair, making long-term effective training more likely. During recovery, alternate between swimming, yoga, cycling, and other exercises (cross-training).

The most common issue after a marathon is knee joint pain. Severe cases should be checked at a hospital and follow medical advice. For mild pain, you can try the following methods.

1. Cold compress.

Cold compresses cause local blood vessels to constrict, reducing blood circulation and lowering tissue metabolism rates, inhibiting inflammation, and helping relieve pain. Specific method: Use a towel to wrap ice cubes or apply a towel soaked in ice water to the knee. The duration should not be too long, about 15 minutes.

2. Hot compress.

After 24 or 48 hours, apply a hot compress to the painful knee area to promote blood circulation and reduce pain. Specific method: Use a hot towel or hot water bag on the painful area. Massaging the knee can also help; find the tender points around the knee joint and massage them with your thumb, gradually increasing pressure until you feel a sore sensation. This promotes local blood circulation and helps relieve pain.

3. Applying medicated patches.

Apply muscle-relaxing and blood-circulating medicated oil to the sore area and massage it to allow the oil to penetrate the muscles, relieving soreness and discomfort. It is best to apply the patches after 24 or 48 hours.

4. Stretching and recovery exercises.

Stretching to relax the muscles around the legs and knees is very effective in relieving knee pain. Massage and relaxation are also essential. Actively engage in recovery exercises. My courses on running knee prevention and knee joint recovery 1 and 2 can be done daily.

Most running enthusiasts have a marathon dream. I had been running intermittently for 2 years without considering a full marathon. It was only after joining an online training camp that I occasionally thought about running a full marathon. The online training camp was for preparing for a full marathon. In theory, I was physically and mentally prepared for it, but I still signed up for a half marathon to leave some room for myself. After all, a full marathon is a significant challenge for both the body and mind, and injuries are common. I love running, but not at the cost of my life or health.

I will write separately about the various struggles during the marathon. What I want to say is that I cherish my body. After completing the half marathon and achieving my goal, I felt my body could continue, so I kept running. I reduced my pace from around 5.5 to 6+, planning to reduce the pace every five kilometers or walk the last ten kilometers. Since my body allowed it, I maintained a pace of 6+ or 7-. In the last kilometer, there was a reminder: maintain a steady pace, do not suddenly speed up. I obediently did not push myself to the limit.

The above explains that I did scientific training and preparation before the marathon and did not push my limits during the run. This is why I did not get injured or experience much pain, which is a prerequisite for a quick recovery.

After completing the full marathon, I walked for a kilometer, editing my marathon experience on the software as I walked. Then, I did post-run stretching, upper limb stretching, and foam roller massage as part of my course.

It might have been because I drank two cans of Red Bull or because I successfully completed the full marathon in 4 hours and 31 minutes. I was overly excited and did not feel very tired while sharing my post-marathon experience online and offline.

I had a light lunch, took a short rest, then took a bath and had a milk bath and massage to fully relax. In the evening, I attended a private training session. I went to bed at my usual time and woke up about an hour later than usual the next day. I did foam roller relaxation, yoga, and stretching exercises, then walked slowly to work.

Upon arriving at work, I felt discomfort all over, lacked energy, and couldn't focus on work. My usual good nap was restless. Since I ran counterclockwise for about 90 laps, my right leg exerted more force, causing strong swelling and pain in my right calf and hip. I ended up lying in bed playing with my phone, taking walks, stretching, and doing knee recovery exercises.

In the evening, I initially wanted to skip the group fitness class, but seeing everyone unmotivated, I turned up the music, which lifted the atmosphere and my sense of responsibility made me temporarily forget the pain. Starting with warm-ups, I gradually intensified the exercises, ending up drenched in sweat and taking the opportunity to stretch thoroughly.

I usually drink half a glass of red wine before bed, but fearing discomfort and restlessness, I increased the amount and went to bed early. I woke up at six today, less than 48 hours after the marathon, feeling refreshed and full of energy after doing some yoga and post-run stretching. In addition to the high-protein and fresh vegetables mentioned earlier, I switched from rice to millet.

Source: JianShu @Girl from Ningbo