Marathon recovery!
Options
FL_Hiker
Posts: 919 Member
Hi y’all,
I made it!!!! I finished my first marathon and it was AWESOME! But now I’m in so much pain! How do you all normally recover? I did some research and they suggested a reverse taper of your marathon plan. Do you do that the first week after the race? And does that include long runs on the weekend? Or do you take several weeks rest? Or cross train? I would like to maintain my level of fitness.
Before the race I was hit hard with the flu and a horrible case of runners knee, the race went just fine though. But now I’m having trouble walking again from stiff knees.
Thanks for your help!
Ps: this photo from the race does it look like I’m heel striking? Maybe that’s why I have knee trouble?
I made it!!!! I finished my first marathon and it was AWESOME! But now I’m in so much pain! How do you all normally recover? I did some research and they suggested a reverse taper of your marathon plan. Do you do that the first week after the race? And does that include long runs on the weekend? Or do you take several weeks rest? Or cross train? I would like to maintain my level of fitness.
Before the race I was hit hard with the flu and a horrible case of runners knee, the race went just fine though. But now I’m having trouble walking again from stiff knees.
Thanks for your help!
Ps: this photo from the race does it look like I’m heel striking? Maybe that’s why I have knee trouble?
8
Replies
-
Congratulations! What an accomplishment! I wish I had advice to provide you, but I run my own first marathon in March.
I definitely get stiffness in my knees as well after long runs. Foam rolling daily.
Congrats again! You did it!!1 -
RunnerGrl1982 wrote: »Congratulations! What an accomplishment! I wish I had advice to provide you, but I run my own first marathon in March.
I definitely get stiffness in my knees as well after long runs. Foam rolling daily.
Congrats again! You did it!!
Thank you 😊, goodluck!!!! It truly is a memory you will always keep with you, so
hard but soo worth it. I got a foam roller today from my brother 😁!1 -
Congratulations! The first one is always special.
The first week after the race should be mostly rest. I walk daily, but I have a dog who demands it. Late in the week, if you're feeling antsy, you can do some very short easy runs. The next week I'll do some sort of reverse taper, gradually increasing my weekly mileage. Many plans will include a plan for reverse taper (i.e. Higdon, Pfitzinger). For me, at 62, it always takes a while before my legs feel normal. I can do the miles, but for at least 6 weeks, running is really hard. I've wondered whether I'd do better with more rest after the race but I let circumstances and how I feel to determine that. I know some runners who take several weeks off, but I need running to combat depression, so I can't do that. Plus, it always takes me a very long time to build back up again. I'd rather not lose the fitness. Anyhow, the basic rule of thumb is no hard running for 3-4 weeks. Keep all your runs easy. I know people who have done well at races post marathon, using the fitness they gained in training, but I also know people who got seriously injured by doing too much too soon.2 -
Congratulations! I was in pain the night of my marathon but better the following day and it improved considerably after that. Although I did walk up the stairs like an angry toddler for a few days.
The night of my marathon I thought I might be crippled forever lol. And we stayed at a dog friendly hotel where my horse-sized dog just cuddled right up (read: tried to sleep on me/push me off the bed) ALL night like the demon she is. It was a rough night lol.
My recovery plan was lots of eating and some walking - then jogging when I was able. I would have done a more structured reverse taper had I not been scheduled to do a 26k race two weeks later. So I did a lot more resting than running - I was just going for blood flow and basic movement. Not really any “training”.
My marathon was on a Sunday and I think I jogged a couple of miles on Wednesday or Thursday and it was slow but OK. I definitely erred on the side of rest and recovery though as the marathon was the first of a series of closely scheduled races.
And despite doing a lot of resting, some walking and minimal running. 6 weeks after the marathon-i ran a 5k on a Saturday then PR’d my half marathon time by 6 minutes the next day. My half PR was a little soft going in-but not that off. You won’t lose all your fitness taking time to recover.
1 -
Given your knee issues, I would definitely go for more rest than less.
Your fitness will come back pretty quick once you start running again3 -
Walk - keep the blood flowing to aid healing.
As long as it isn't hurting the knee to just walk.
After a week may throw in some slow jogging short intervals in that walk - just to test the waters you might say.
There's pro advice for those that do it all the time and have their next race time line worked out - and then there's mere mortals advice.3 -
Congratulations, I ran my first marathon last year and can only share my personal experience.
I find I'm best with recovery if I'm as active as possible, so I did the school run the next day (just under 1mile walk) and then had a stretch session with my PT, I didn't actually run for almost 2 weeks, but did start back at exercise classes the Monday evening, modifying the level of impact and lowering the weights used. I stretched and rolled several times a day, used deep heat and kept to my usual level of activity (even if I did need to stop and rest occasionally in a class) and was 99% recovered in a week (the blood blister under my toe nail was holding me back more than anything else).
But I'm personally used to a very high level of activity and my body recovers quickly1 -
Duck_Puddle wrote: »
And despite doing a lot of resting, some walking and minimal running. 6 weeks after the marathon-i ran a 5k on a Saturday then PR’d my half marathon time by 6 minutes the next day. My half PR was a little soft going in-but not that off. You won’t lose all your fitness taking time to recover.
I did similar with an "undulating" 10k about a month after Brighton (hadn't run more than a couple of miles inbetween), fully expected to struggle and need to walk but ran the whole thing and smashed 3min off my pr, it was almost as if my brain was telling my legs "you ran a marathon, this is nothing" couldn't even tell when I was going uphill from my splits
1 -
Most plans say to not plan anything for a week, which I've never done (always itching for a run by day 4 or 5).
After that, do some short "shake out" runs just to get the blood flowing a bit. Might try some slightly faster runs by week 3 to see how you feel.
In my own experience, you're going to feel almost invincible for a month.
1 -
After my first marathon, my body was none too happy.
I assumed I would bounce back within a day or two... You don't. But you won't be holed up for too long. After around a week of being gentle, I was back to 75 percent, and 3 weeks later, back to 100 percent.
These times have decreased with subsequent long runs.1 -
Also, as for your original post - I am a forefoot striker... until I get exhausted. Then I heel strike. And my body doesn't like it.
Do you wear a cadence shoe track?0 -
Also, as for your original post - I am a forefoot striker... until I get exhausted. Then I heel strike. And my body doesn't like it.
Do you wear a cadence shoe track?
I was wondering if that was the case with me as well, I wear a neutral shoe.
Thanks for the fantastic advice everyone! I’m really sore this morning in both knees, much worse than yesterday! I guess the adrenaline and excitement from the race finally wore off lol!0 -
Also, as for your original post - I am a forefoot striker... until I get exhausted. Then I heel strike. And my body doesn't like it.
Do you wear a cadence shoe track?
I was wondering if that was the case with me as well, I wear a neutral shoe.
Thanks for the fantastic advice everyone! I’m really sore this morning in both knees, much worse than yesterday! I guess the adrenaline and excitement from the race finally wore off lol!
can you get a sports massage? just something gentle to get the blood flowing? i have found that has really helped me after my last couple of Half's. (not that it'll help knees, but it'd loosen you up in general)1 -
TavistockToad wrote: »Also, as for your original post - I am a forefoot striker... until I get exhausted. Then I heel strike. And my body doesn't like it.
Do you wear a cadence shoe track?
I was wondering if that was the case with me as well, I wear a neutral shoe.
Thanks for the fantastic advice everyone! I’m really sore this morning in both knees, much worse than yesterday! I guess the adrenaline and excitement from the race finally wore off lol!
can you get a sports massage? just something gentle to get the blood flowing? i have found that has really helped me after my last couple of Half's. (not that it'll help knees, but it'd loosen you up in general)
That’s a good idea, I’ve never had one before. I’ll have to look into that thanks 😊0 -
the first week after i walk a lot and swim
also if you have a place near by that does sessions with normatech boots (depending on where you live) - those are awesome! after my last marathon i had elephant feet and they made them look almost normal1 -
TavistockToad wrote: »Also, as for your original post - I am a forefoot striker... until I get exhausted. Then I heel strike. And my body doesn't like it.
Do you wear a cadence shoe track?
I was wondering if that was the case with me as well, I wear a neutral shoe.
Thanks for the fantastic advice everyone! I’m really sore this morning in both knees, much worse than yesterday! I guess the adrenaline and excitement from the race finally wore off lol!
can you get a sports massage? just something gentle to get the blood flowing? i have found that has really helped me after my last couple of Half's. (not that it'll help knees, but it'd loosen you up in general)
Echoing the massage. I get one after every half, and it is amazeballs. I do a 90-minute deep tissue massage, and even though it sometimes hurts like heck as she's burrowing in, I feel so much better after.
My rule of thumb after halfs is to do only light activity for that first week -- so *maybe* a swim or a barre class, but nothing too intense, and nothing if I don't feel good, with a massage sometime that first week. I'll go back to regular non-running workouts after that first week, and then start running again after the second week.1 -
What’s a reasonable price for a sports massage?0
-
-
-
collectingblues wrote: »
that's about what mine charges as well1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 388 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 918 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions