Marathon Recovery Starts at the Finish
- Take the Space Blanket they Hand You: Your body will cool down swiftly even if you were overheated coming into the finish. Use the heat sheet they give you so you don't have a sudden body temperature drop and collapse.
- Keep Moving if You Can: Keep walking slowly around the finish area as you snack and drink up. Walk for at least another 15 minutes so your muscles do not knot you up into a pretzel.
- Drink and Snack: The best time to restore your muscle energy and fluids is immediately. Drink sports drink and water, avoid alcohol and caffeine as they can dehydrate you further. If you haven't urinated within 6 hours following the marathon, seek medical help, you may have had kidney shutdown. Eat some high carbohydrate snacks and salty snacks. Potassium sources such as bananas are good. Caution: many people experience nausea after finishing.
- Massage: Gentle massage is good, but avoid vigorous stretching as your muscles are already overworked and damaged.
- Dry Clothes: Getting into clean, dry clothes will help stop you losing body heat.
Injuries That Need Medical Attention
- The Medical Tent: Obey the medical team at the Finish Line. If they think you need help or observation, you do, no arguments. Your brain is fried and they are the ones who know what they are doing.
- Dehydration and Hyponatremia: If you have passed the point of no return for these conditions, the medical team may start an IV and will monitor you until you are able to urinate. In severe cases you may be transported to the hospital. If treating yourself, drink a salt-replacement sports drink and salty snacks rather than plain water. Slow marathoners, such as walkers, are the group most at risk for hyponatremia.Symptoms of Dehydration and Hyponatremia
- Sprains and Strains: If a joint is red and swollen and sharply painful, it is beyond mere overexertion. It is now time for RICE: Rest, Ice, Compression, Elevation. You may end up needing medical attention for a stress fracture or other serious injury.
- Don't Be Alone: You may experience fainting, gray-outs, etc. after the marathon. You should not drive alone or be alone for the first 12 hours. You need a buddy after the marathon to monitor you for medical problems. Even if you are a medical professional yourself, you have no judgement after the marathon, you need somebody else to do that. Symptoms of stroke and heartbeat irregularities are especially serious. Disturbances in your body salt level during the marathon (hyponatremia) can trigger heartbeat problems and perhaps lead to sudden death. People can and do die alone in their hotel rooms after the marathon.
Home After the Marathon
- The Ride Home: Plan your trip back home to reduce the time spent sitting in one position or you may be too stiff to get out of the vehicle. If you are traveling home by airplane, give yourself a day to unkink before taking the flight.
- Move Another 15 Minutes: After you get home, plan another 10-15 minutes of slow walking to keep your body from freezing up.
- Cool Shower or Epsom Salts Soak: No hot tub for you! A hot bath may further damage already lactic acid-soaked muscles. A lukewarm bath or shower is good. Use a whole box of Epsom Salts in a lukewarm bath for a body soak to help relieve pain and soreness.
- Celebration Meal: A high carb meal with protein will give your body the fuel to start recovering. This is the time for the pasta party! Avoid alcohol - if you really must have a toast, a low alcohol or no-alcohol beer is the safest choice. Continue to drink sports drink, fruit juices, water throughout the evening.
- Pain Relievers: Once you know your kidneys are working, now you can take your pain reliever of choice.
- Doctor the Blisters and Pains: Use good sterile technique to drain any tense blisters. How to Treat a Blister
- To Bed!: You may sleep like the dead or you may have difficulty sleeping due to pain and stiffness, but sleep is the time the body best repairs itself. Nap and sleep after the marathon.
