{"id":2429,"date":"2019-10-19T00:00:00","date_gmt":"2019-10-19T00:00:00","guid":{"rendered":"https:\/\/live-ati-pt-2025.pantheonsite.io\/?p=2429"},"modified":"2024-12-17T17:34:48","modified_gmt":"2024-12-17T17:34:48","slug":"tips-for-a-healthy-post-marathon-recovery","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/tips-for-a-healthy-post-marathon-recovery\/","title":{"rendered":"Tips for a Healthy Post-Marathon Recovery"},"content":{"rendered":"<p style=\"font-weight: 400;\"><em>By: Brian Rog and Doug Adams (PT, DPT, SCS, OCS, CSCS)<\/em><\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\">In just a few short days, the streets of downtown Chicago will be filled with thousands of runners lining up for the 40<sup>th<\/sup>\u00a0running of the Chicago Marathon. For those competing in this grueling 26.2 mile event, the spotlight shines on their abilities to power through the marathon and eclipse personal records, while remaining injury-free. However, through the training process, some runners seemingly place more emphasis on getting through the race and less emphasis on battling the compromising affects after the event. In doing this, once the adrenaline dissolves and fatigue and achiness settles in, the days and weeks following the race may present a wave of challenges for a runner as the body\u2019s muscles recover from the intensity of the race. The good news is that overcoming these challenges and preparing your body for the post-marathon recovery is well within reach. ATI\u2019s Doug Adams (PT, DPT, SCS, OCS, CSCS) breaks down some post-marathon recovery tips to help alleviate the agonizing marathon aftershock.<\/p>\n<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><b><strong>What happens to the body after a marathon?<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">Rhabdomyolysis (breakdown of muscle tissue) and muscle damage<\/li>\n<li style=\"font-weight: 400;\">Changes in blood volume with 29-50 percent of people showing symptoms of acute stage 1 kidney injury<\/li>\n<li style=\"font-weight: 400;\">\u00a0Immunity is down after a race for up to three days. Be careful around sick relatives and friends who came out to cheer you on, they might give you more than a high five<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>How long does it typically take to recover from a marathon?<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">Typically, muscle strength is restored in 14 days<\/li>\n<li style=\"font-weight: 400;\">Cellular recovery of mitochondria (produces energy currency of the cell) in 3-4 weeks<\/li>\n<li style=\"font-weight: 400;\">Improved markers of recovery evident within 8-12 weeks<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>What can a runner do to speed up the recovery process?<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">\u00a0Before the race\n<ul>\n<li style=\"font-weight: 400;\">Proper training is key, which can include levels of cross and strength training<\/li>\n<li style=\"font-weight: 400;\">Know your sweat rate for the race environment<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">\u00a0During the race\n<ul>\n<li style=\"font-weight: 400;\">\u00a0Sports drink with CHO (carbohydrate) concentration of 6-8 percent<\/li>\n<li style=\"font-weight: 400;\">\u00a0Avoid hyponatremia (low sodium level in the blood) as much as you can by limiting fluid intake &#8211; 13 percent of Boston marathon runners suffered from this<b><strong>\u00a0<\/strong><\/b><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>Overcoming dehydration<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">\u00a0After the race\n<ul>\n<li style=\"font-weight: 400;\">Immediate nutrition intake is crucial 30-60 min after the race: 4:1 Carb to protein ratio drink (chocolate milk) to help restore depleted glycogen stores<\/li>\n<li style=\"font-weight: 400;\">\u00a0Tart Cherry Juice shows evidence of reduced inflammation and quicker returns of strength<\/li>\n<li style=\"font-weight: 400;\">\u00a0Compression reduces soreness for the first 24 hours and improve running function two weeks after the marathon, but no physiological changes<\/li>\n<li style=\"font-weight: 400;\">Make sure you stretch and\/or use a foam roll<\/li>\n<li style=\"font-weight: 400;\">Consider an ice bath<\/li>\n<li style=\"font-weight: 400;\">\u00a0Within 3-4 hours, consume a large meal<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>When should someone return to running after a marathon?<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\">\u00a0This varies depending on experience levels, though we suggest taking a complete week off from running and rest for at least 3-4 days \u2013 depending on how you feel, a short walk may help with active recovery.<\/li>\n<li style=\"font-weight: 400;\">\u00a0Around the 14-day mark when muscle function is beginning to reach pre-marathon levels, you may incorporate some short, low-intensity cross training exercises.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>What to do if you\u2019ve sustained an injury?<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">Lower body injuries following a major race are not uncommon. While it\u2019s important to rest to help reduce damaged tissue, your body will still remain vulnerable to reinjury. Injuries tend to be unique by nature, so self-treatments may not be the most effective option for your body. Consider stopping by\u00a0<b><a href=\"https:\/\/www.atipt.com\/locations\">your nearest ATI clinic<\/a><\/b>\u00a0to undergo a complimentary screening or call us at (855) 692-8478 to schedule an appointment.<\/p>\n<p style=\"font-weight: 400;\"><b><strong>\u00a0<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\"><b><strong>References:<\/strong><\/b><\/p>\n<ol style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\"><em>\u00a0<\/em><em>Armstrong, Stuart A., et al. &#8220;Compression socks and functional recovery following marathon running: a randomized controlled trial.&#8221; The Journal of Strength &amp; Conditioning Research 29.2 (2015): 528-533.<\/em><\/li>\n<li style=\"font-weight: 400;\"><em>Bekos, Christine et al. \u201cNon-Professional Marathon Running: RAGE Axis and ST2 Family Changes in Relation to Open-Window Effect, Inflammation and Renal Function.\u201d Scientific Reports 6 (2016): 32315. PMC. Web. 5 Oct. 2017.<\/em><\/li>\n<li style=\"font-weight: 400;\"><em>Hill, Jessica A., et al. &#8220;Influence of compression garments on recovery after marathon running.&#8221; The Journal of Strength &amp; Conditioning Research 28.8 (2014): 2228-2235.<\/em><\/li>\n<li style=\"font-weight: 400;\"><em>Howatson, Glyn, et al. &#8220;Influence of tart cherry juice on indices of recovery following marathon running.&#8221; Scandinavian journal of medicine &amp; science in sports 20.6 (2010): 843-852.<\/em><\/li>\n<li style=\"font-weight: 400;\"><em>\u00a0<\/em><em>Lancaster, Graeme I., et al. &#8220;Effects of acute exhaustive exercise and chronic exercise training on type 1 and type 2 T lymphocytes.&#8221; Exerc Immunol Rev 10.91 (2004): 91-106.<\/em><\/li>\n<li style=\"font-weight: 400;\"><em>6<\/em><em>Warhol, M. J., et al. &#8220;Skeletal muscle injury and repair in marathon runners after competition.&#8221; The American journal of pathology118.2 (1985): 331.<\/em><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>By: Brian Rog and Doug Adams (PT, DPT, SCS, OCS, CSCS) In just a few short days, the streets of [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-2429","post","type-post","status-publish","format-standard","hentry","category-injury-prevention"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips for a Healthy Post-Marathon Recovery | ATI<\/title>\n<meta name=\"description\" content=\"By: Brian Rog and Doug Adams (PT, DPT, SCS, OCS, CSCS) In just a few short days, the streets of downtown Chicago will be filled with thousands of runners lining up for the 40th running of the Chicago Marathon. For those competing in this grueling 26.2 mile event, the spotlight shines on their abilities to power through the marathon and eclipse personal records, while remaining\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.atipt.com\/tips-for-a-healthy-post-marathon-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for a Healthy Post-Marathon Recovery | ATI\" \/>\n<meta property=\"og:description\" content=\"By: Brian Rog and Doug Adams (PT, DPT, SCS, OCS, CSCS) In just a few short days, the streets of downtown Chicago will be filled with thousands of runners lining up for the 40th running of the Chicago Marathon. 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