My body hates me - recovery
Wiedzma_Agata
Posts: 31 Member
I have finished my first ever marathon last Saturday - Cybi Coastal Marathon, in 7hr 15min 3sec. It was a tough, mostly trail race on a really hot day. I'm really happy with the time and the fact I have finished, but I'm really feeling it today. Toes, calves, knees, thighs, you call it. And I think I've got the famous runner's lower back pain.
Any hints for recovery?
Any hints for recovery?
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Replies
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Ha!
Congratulations on your race.
Secret to recovery?
There's no secret. You've overdone it. That hurts.
Stretch. Roll out. Hot water.
I love a hot bath.
And, take a deep breath and remind yourself that it will be better in a few days.
The race sounds like it is pretty rough. You've done an amazing thing!3 -
Congratulations on finishing your race.
After my first marathon, I could barely walk. I couldn't go up or down stairs for a week or so, which was a real problem. Epsom salt baths help me when I'm sore. Advil. Ice anything that is especially painful. Massage can help. Do short easy slow runs if you can, or walk. Movement helps loosen up the muscles. Don't do any hard running (i.e. speedwork) for 3-4 weeks. Just keep your runs slow and easy, even after you start feeling better. It takes time for the torn muscles to heal, and you don't want to do anything to slow that down.2 -
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The first marathon is the toughest for recovery, because it's the first time you experience this. A friend tells me about the time he went into the medical tent after a marathon and the med tech asked, "Where does it hurt?" Dumb question. My friend said, "I just ran a marathon. It hurts everywhere."
A few days later, with gentle activity and lots of rest, and many of the hurts will fade. The ones that don't need attention that could range from "don't do anything to irritate this sore area" to "seek medical attention and develop a rehab plan." With experience, you can kinda sorta tell what hurts are significant and what hurts just need rest and recovery; but it's a big mystery the first time.1 -
Given the terrain it's no surprise that you've taken a beating.
It really is just a question of taking it easy for a few days.
Looks like a really nice route actually, but the temperature at the weekend was brutal.0 -
You can expect to feel that way for at least a week (or longer) afterward. Sorry, I'm sure that's not what you wanted to hear. You just put your body through an intense experience so you are going to feel it. Google marathon recovery tips and take it easy for the next 2-3 weeks - you'll bounce back.0
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I haven't come close to running these distances, but I'm doing the half marathon training program on my Garmin watch. I just finished a 16.7 km run yesterday, which is my furthest yet. I don't have any aches and pains, but it almost feels like I'm a bit hung over. Is this a normal part of training, or am I not getting enough food, liquids and or rest? It's not enough for me to stop or anything, just curious if it's normal or my body telling me to do something
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I haven't come close to running these distances, but I'm doing the half marathon training program on my Garmin watch. I just finished a 16.7 km run yesterday, which is my furthest yet. I don't have any aches and pains, but it almost feels like I'm a bit hung over. Is this a normal part of training, or am I not getting enough food, liquids and or rest? It's not enough for me to stop or anything, just curious if it's normal or my body telling me to do something
It could be any of those things. Are you eating in a deficit or do you keep tight control on your sodium intake? Fluids and electrolytes are very important. Sometimes people who have been in weight loss mode over restrict their sodium intake when they start running. Runners need salt and potassium because your body loses these. Electrolyte imbalance and dehydration can both make you feel like you are hungover, so I would definitely pay attention to both of those.1 -
lporter229 wrote: »I haven't come close to running these distances, but I'm doing the half marathon training program on my Garmin watch. I just finished a 16.7 km run yesterday, which is my furthest yet. I don't have any aches and pains, but it almost feels like I'm a bit hung over. Is this a normal part of training, or am I not getting enough food, liquids and or rest? It's not enough for me to stop or anything, just curious if it's normal or my body telling me to do something
It could be any of those things. Are you eating in a deficit or do you keep tight control on your sodium intake? Fluids and electrolytes are very important. Sometimes people who have been in weight loss mode over restrict their sodium intake when they start running. Runners need salt and potassium because your body loses these. Electrolyte imbalance and dehydration can both make you feel like you are hungover, so I would definitely pay attention to both of those.
Thanks, I was on a calorie reduced diet for months, but now I'm just trying to stay the same weight. I've been watching my sodium levels, but only to stay under. I'm definitely going to read up on it now to see how much I should be getting. I always find it hard to get enough postassium lol. Thank you for the help.0
https://youtube.com/watch?v=m-hCuYjvw2I
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