Marathon Efforts Require Recovery

 

by James Skitt - 27.04.09

As any of the runners who took part in yesterday’s Flora London Marathon will probably testify, few sporting events place the human body under as much stress as a marathon, the 26 mile, 385 yard test of endurance leaves fuels stores depleted, the body dehydrated and muscles physically damaged.

Such efforts require an extensive recovery process that can last for as long as a week, during which time athletes will experience delayed onset muscle soreness (DOMS), considerable muscular stiffness and will be left more susceptible to illness.

eis2win.co.uk spoke to English Institute of Sport (EIS) Physiologist Jonathan Leeder to uncover some tips on how to optimise this recovery period, allowing athletes to resume training as quickly as possible and minimise their chances of illness.

“It’s not uncommon for athletes to feel light headed after crossing the finish line” says Leeder. “This can be partly due to a sudden decrease in blood pressure to the brain, which is why it is important to keep moving, or additionally it can be down to low blood sugar levels, so it’s important to take on a sports drink or gel as soon as possible.”

Having expended so much energy, Leeder says it’s important to consume the right foods within 24 hours of the race.

“To provide your body with the correct fuel to recover your diet should include a substantial amount of carbohydrate to replenish fuel stores and plenty of protein to aid regeneration of the damaged muscle fibres” he says, adding. “Milk is a perfect snack and a great source of carbohydrate and protein.”

He also warns: “You will be at a higher risk to illness than normal so it’s important to include foods high in antioxidants and vitamin C to boost your immune system. Try including snacks and deserts that include lots of berries, which are high in antioxidants, as well as citrus fruits and vegetables such as broccoli and red peppers, which are high in vitamin C.”

As the muscle soreness (DOMS) inevitable creeps in during the days after, Leeder encourages light exercise, however unappealing it may seem.

“Don’t be surprised if the muscle soreness lasts for up to a week” he says. “Non-weight bearing exercises are an excellent way to avoid stiffening up and keep the blood flowing around the damaged tissue. Pool walking or cycling would be great ways to do this.”

And although completing a marathon certainly deserves rewards, he also warns against overindulging.

“Keeping to a well balanced diet that is high in fruit and vegetables will help your body to avoid illness” he says

“Whilst it’s likely you may wish to reward yourself with a glass of red wine perhaps, which has high antioxidant content, excessive alcohol consumption should be avoided as this will heighten the chances of illness and delay the recovery process.”

“Other techniques such as compression garments, hydrotherapy or massage may all help you feel less sore; however resting, refuelling and good sleep should be the primary focus of your recovery” he adds.

Marathon Recovery Tips

Immediately post race…

• Keep moving and avoid keeping still for long periods of time

• Take on a sports drink or gel as soon as possible

• Keep yourself warm and take on plenty of water

Within 24hours…

• Replenish fuel stores with plenty of carbohydrates and proteins

• Consume foods high in antioxidants and vitamin C to help boost your immune system.

• Monitor your hydration levels through the colour of your urine and try to keep sipping on water.

The days following…

• Do some non-weight bearing exercise such as swimming or cycling to avoid stiffening up and keep the blood flowing

• Keep to a well balanced diet that is high in fruit and vegetables to avoid illness.

• Avoid excessive alcohol consumption as this will heighten the chance of illness and delay the recovery process.

• Rest, refuel and get plenty of sleep

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Photography © Getty Images