Feel amazing the day after your next big race with these great tips on how to recover from a marathon.
This post is sponsored by PROBAR.
Welcome to another great Wild Workout Wednesday Link Up where Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, Michelle at Fruition Fitness and I bring you workout ideas, motivation, inspiration and recipes to try. Join us each week by reading along, linking up and grab the button to proudly display on your blog/in your posts!
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Before I dive into this post, I want to call your attention to three exciting things.
- I was the special guest on The Mile After Mile Podcast last week! I shared my experience running The Dopey Challenge and even shared some training tips. I hope you’ll give it a listen.
- I was also featured in an awesome roundup of cooking tips on Learning To Cook Food. Check ch-check check check a-check it out!
- I am officially part of the PROBAR Blogger Network. I’ve been waiting a while to announce this and I think now is finally the right time. I use so many PROBAR products (some of which I chatted about here) to stay fueled for workouts and races, and this partnership means I can now share more of their products with you! WOOHOO!
Now onto all the wildness that is Wild Workout Wednesday. WOOT!
Way back when, I ran my first ever marathon. It was the most incredible experience, but it took me DAYS to recover. After crossing the finish line, I could barely move. I reveled sitting down but hated every time I had to stand back up. Even just walking in a straight line on a flat surface was difficult. After that experience, I vowed to figure out how to recover from races better.
I have since run multiple halves and two more marathons, all the while testing out new recovery strategies. Well, I’m happy to say that I think I’ve nailed it. I ran hard during the Philadelphia Marathon, but the next day, I was walking around and even showed some stairs who was boss. After the Dopey Challenge, I felt like I could have run another race! I didn’t, of course – but that’s all part of the recovery- so let’s get into it!
Tip #1: Fuel properly during the race.
I know this post is about recovery, but if you don’t fuel properly while you’re running, odds are you won’t feel very good when you’re done running. Your muscles need fuel or they’ll start to break down. This was my biggest mistake during my first marathon. I didn’t really fuel at all, so after the race my muscles were toast and I actually ended up getting injured a few weeks later. Now, I make sure to consume some easily digestible carbs every 45 minutes during any race that will take me more than an hour to complete. My go-to fuel is PROBAR BOLT Energy Chews. They’re organic and have the perfect blend of your favorite fruits infused with electrolytes, B vitamins, and caffeine from yerba mate (in some). I really look forward to my little chew breaks because these babies are so delicious. They’re like a little mid-run treat! If you’re more of a gel person, I recommend Vega Sport Endurance Gels.
Tip #2: Run at the pace you’ve been training at.
It’s easy to let the adrenalin and the rush of race day get to you. When the starting gun goes off, you are so excited and just want to sprint toward the first mile. Suddenly, you’ve finished the first half of the race at a pace way faster than anything you’ve done in training. You may think that’s the recipe for a PR, but in reality, it’s the recipe for burnout and even injury. Come the later miles, you most likely won’t be able to maintain your Usian Bolt pace and your muscles will be much more fatigued than they would be had you stuck to your planned pace. Suddenly ramping up speed also places added stress on your muscles and could change your gate, both of which may cause injury. I’m not trying to be a downer, but you do train for a race for a reason. Stick to your pace, stick to what your body knows and you’ll hit those goals and still feel great afterwards.
Tip #3: Eat within 20-30 minutes of crossing the finish line.
You just ran all the miles, and you need to replenish – immediately! I’m not talking a full meal right after crossing the finish line (though how awesome would it be to have a full buffet of goodness waiting for you?). Rather, you just need a simple 100-200 calorie snack with a solid 3:1 or 4:1 carb-to-protein ratio. The 20-30 minute widow and carb:protein ratio is proven to help muscles recover faster. I suggest packing a snack bar in your checked bag, or have a friend/family member waiting with your snack at the finish line. I’m slightly obsessed with PROBAR Bite bars. The carb to protein ratio is just right, and the flavor options are the best. I actually have a Chocolate Cherry Cashew bar after pretty much every tough workout and run. They’re my go-to on-the-go recovery snack. All the flavors are also organic and free of dairy, gluten and soy. Wins all around!
Tip #4: Eat a protein-rich meal as soon as possible.
The post-race snack mentioned above is just that, a snack. You still need to get in a nice big meal after the race. It’s easy to want to go eat all the things after running all the miles, and while you certainly deserve a big ‘ol beer or an ice cream sundae, make sure you’re also getting in some quality protein. Protein and all the amino acids that come with them will help your muscles build back up. I love me a good recovery smoothie with Vega Sport, and this cookbook also has some awesome recovery meal options. If you’re doing a destination race and are busy running around, be sure to keep snacks on you throughout the day. This PROBAR Chocolate Coconut Meal Bar (which is filled with protein, fiber and healthy fats) kept me going post Dopey Challenge as I walked around Disney Springs.
Tip #5: Stretch and foam roll.
Get in some quality stretches and foam rolling time as soon as you can. I get in some static stretches pretty much right after I get my medal and then I usually foam roll while downing a recovery smoothie at home. I really take my time foam rolling. I get my calves, hamstrings, quads, inner thigh, IT band, glutes and back. I owe you all a post on my favorite foam rolling moves, but the key is to find the most painful spot and hold the foam roller there for at least 30 seconds. It’s one of those hurts-so-good kinda things.
BONUS: If you have the means, I highly recommend a massage. It will do wonders for your tired muscles, and you’ve totally earned it. Still do your other stretches and foam rolling, but add this for extra recovery power.
Tip #6: Keep moving.
After a long race, all you want to do is collapse – in a chair, on a bed, right across the finish line. However, the best thing to do is to keep moving. If you lay down for the rest of the day, your muscles will likely tense up and you’ve got a one way ticket to a few days at the DOMS festival. Loosen up your muscles by stretching (RE: Tip #5) and then keep walking throughout the day. Allow your body to rest when needed, but be sure to get up every few minutes for a slow, leisurely lap around the house or go to whatever post-race festival might be going on. Plan a light activity for the day following the race as well, like an afternoon walk with a friend or with the family. I promise it will help.
Tip #7: Get a good night’s sleep.
After you’ve eaten and stretched and kept that body moving, you’ve definitely earned some sleep! Get in your comfiest pjs, pull down those black out shades and get ready for some serious ZZZs. I also take some ZMA supplements, which helps replace zinc & magnesium (minerals that are often depleted in athletes) as well as Vitamin B6. All of these can help with muscle recovery and can enhance sleep quality.
Tip #8: Practice 1-7 during training.
In order to know if all of this works for you, practice it before race day! Make every long run day a chance to go through all of these steps. You’ll bounce back faster after each training run, too!
Want to start practicing ASAP? Get help with PROBAR! Thanks to my awesome new partnership with the brand I can offer you all 15% OFF any purchase at theprobar.com. Just use code the code “FITFUL16” at checkout. Orrrr you can test your luck with a GIVEAWAY! Woot!
One lucky reader will receive a PROBAR Ultimate 15 Variety Pack! This pack will give you a taste of all the awesome products PROBAR has to offer. Just enter below (Open to US residents only).
Alsoooo be sure to check out the Fitbit Alta GIVEAWAY. There are only a few days left to enter!
Ok, now it’s time to see those Wild Workout Wednesday posts! Check out the full link up rules here and get to linker-uppering!
Let’s Chat:
How do you recover after a race?
What’s your favorite recovery snack?
Products Featured in this Post (affiliate links)
That chocolate cherry bite bar looks pretty awesome! Yum! Thanks for the giveaway.
Still blown away about how well you ROCKED your Dopey challenge. I’ve been seriously thinking I could pull of a Glass Slipper Challenge doing it the way you did it!
Julie @ Running in a Skirt recently posted…Healthy Dinners in 20 Minutes or Less with 80 Fresh {Giveaway!}
You could totally do it!
Fantastic advice, Nicole! I was definitely fascinated to hear that you recovered so quickly after Philly and Dopey, now I know why! Probar looks like a great brand, I’ve never tried them! Thanks for these tips!
Janelle @ Run With No Regrets recently posted…Cherry Blossom Training Week 4 Recap
Anytime! Thanks, girl!
You did seem to recover very quickly from your races. I never sleep well leading up to a race so it is really important to catch up after the race.
Deborah @ Confessions of a mother runner recently posted…Taking It Down A Notch-Could you be overdoing it?
I agree. I get so nervous before a race that my alarm wont’ go off haha.
I am looking forward to the PROBAR BASE®. I have not tried these yet.
Congrats on all the new opportunities!
Susie @ SuzLyfe recently posted…Why Easy Running Can Actually Help You Run Faster
Thank you, friend!
For me, active recovery is the best way to recover. If I lay on the couch after I’m toast the next day but if I keep moving and walk I recovery quite quickly.
Jen @ Pretty Little Grub recently posted…Live Fit Trainer Phase Two Results & Recap
YES! Active recovery is so important. It’s hard because all you want to do is flop down and never move again, but moving is necessary.
I love the Chews! I always have such a hard time sleeping after marathons so I try to sleep well the 2 weeks before! Keep moving is also a great tip!
Erica @ Erica Finds recently posted…2016 Wednesday Giveaway Round Up #8
I would love to try the chocolate coconut bar.
Congratulations on your race and recovery! Your last point is a good one, recovery is around the clock and not just after a big race- heck you have to recover from workouts so you can get better for races or events. Thanks for hosting this giveaway and sharing tips.
Exactly! Thanks, Amy!
I’ve only ever had ProBar once–it was one of the meal bars. They all look and sound delicious! I want to eat them all!
I’m excited to try the PROBAR BASE Peanut Butter Chocolate Bar. Chocolate and Peanut Butter is the best food combination on this planet!
I want to try the mixed berry bite.
Congrats, girl! I’m a big fan of ProBar, for sure. Chocolate and PB is so good!
Congrats on all fronts, so excited for you! And great tips- if I ever run another marathon I will be sure to put them into practice 😛
Annmarie recently posted…Cupid’s Chase 5k Race Recap
Ooooo you’ll run another one ;-P
Congrats on all of the new and exciting opportunities! Great tips on marathon recovery – carbs during and after really do make such a difference!
Laura @ This Runner’s Recipes recently posted…6 Indoor Workouts for Runners {Monthly Workout Roundup}
Thank you, Laura!
I would love to try all but if I had to pick, I think I’ll love the meal Chocolate coconut!
I haven’t tried any products from Probar yet, all the flavors sound like one’s I would enjoy, I would probably start with the Chocolate Coconut Meal and the Superfruit+Greens Bites to start with
I’d love to try the Superfruit & Greens! These are great tips. It’s so important to refuel!
You are amazing and such a great inspiration! 🙂
congrats!
the chocolate coconut bar sounds so yummy to me!
The Bolt Berry Blast looks yummy! I love Probar!
Ooh I LOVE PROBAR products. The BOLT chews are so yummy. I love the bites too. I think after each marathon I’ve felt better and better.
You had me at chocolate coconut bar! These are awesome recovery tips, everyone can find these useful. Pinning for reference 🙂
AutumnPTW recently posted…Cookies with Benefits
Thanks, girl!
I suffer from magnesium deficiency which causes horrible cramping and it can last fir hours after long exertion. I really have to kerp my electrolytes in check. Great tips!
That doesn’t sound fun at all! You should try the ZMA supplements!
This is all great advice! I definitely feel that the protein and the moving afterwards are vital to feeling good the next day!
Jenn recently posted…weekly recap: 2/14 â 2/20
They definitely are! Thanks, Jenn!
The Peanut Butter Chocolate Chip bar sounds absolutely delicious.
Kathryn @ Dancing to Running recently posted…Chicken with Broccoli Stir Fry
The Probar bite bars look great for a recovery/refuel snack post workout! I think moving afterwards is key.
So many bars, so little time! Chocolate Cherry? Yes please!
You’ve got some great recovery tips here! Just keep moving…
Wendy@Taking the Long Way Home recently posted…Confidence: The Best Benefit of Running
I’d go for the Bolt Bar in Berry Blast!
I never hurt so bad as I did after my first marathon as well. After that I think the body adapts and subsequent ones are so much “easier” haha!
Marcia recently posted…The Proper Care and Feeding of Confidence
haha that could be!
Would love to try the Probar bites Chocolate Cherry
Great tips! I have never tried a probar before they sound good and filling.
These are all fantastic tips! My first marathon was MCM in 2007. I crossed the finish line, immediately hopped on the metro, then into a car for an 8 hour drive. Worst recovery move ever!
RFC recently posted…Trail Running Ruined My Life.
OOOF! You much have tightened up all over!
I am super excited to try the FUEL bars especially blueberry for sustaining energy!
I haven’t had the meal bars yet, interested to try those out
The ProBar Base would be great for fueling my workouts. Cookie Dough would be tasty.
I’ve never tried any of these bars or chews before but am always up for trialling something new and which tastes good! My go-to recovery snack after a long run is a homemade mixed berry banana smoothie or chocolate milk, if I’m not at home. I like to experiment with different things though just to keep it interesting.
Fiona recently posted…Just Beet It
Smoothies are always a good choice 🙂
The Mixed Berry Organic Snack Bite bar would be the perfect snack to carry in my purse.
I have found that compression socks make my recovery quick and painless! For snacks, I’ve found that very few brands don’t hurt my stomach, especially after a long run or race. ProBar is definitely one of those brands! It’s amazing what can be said for the power of REAL FOOD.
I couldn’t agree more!
I just want to try the variety pack…that’s cheating, but I’m indecisive!
Hannah recently posted…Hiking snacks part 2: granola & other stuff
Awesome post! I am with you on recovery! I follow a lot of the tips you posted, and it sure has helped me recover from races so much better! When I rediscovered foam rolling a few years ago it was night and day difference!
I love anything chocolate, so a probar with chocolate would be my go-to!
I want to try the chocolate coconut
congrats on the Podcast…that is super cool!!
the coconut chocolate sounds yummy!!
Thank you!!
I had Probars once in Alaska. I think I had the Peanut Butter Chocolate. Right now cookie dough sounds really tasty.
I would be so excited to try the snack bar. Especially that peanut butter chip bar.
I eould like to try the blueberry feul.
Oooh! I’d love to try the bite bars!
chocolate cherry yumminess!
I’d love to try the prober bites – that cherry cashew one you are holding in your photo looks yummy!
I would enjoy the CHOCOLATE COCONUT Meal bar. These are my two favorite flavors and I would be able to bring this to work.
Chocolate Coconut!!!!!!! Thanks for all of the great tips
I look forward to trying them all!
I love peanut butter chocolate chip but would like to try any of the flavors.
I really want to try all the flavors. They all look so yummy ♥
The chocolate coconut is calling my name!
Kimberly G recently posted…#MusicMonday – Bruno Mars
The Bolt Bar in Berry Blast sounds yummy!