Now you must be having problems going up and down stairs, walking fast, whole body is aching and feels really beat up.  Here are some tips to help you with a speedy recovery because I know you want to get back out there running your heart out.  On average it will take 2-3 weeks after the marathon to fully recover.

5 Recovery Tips The Minute You Cross The Finish Line

1. Start walking.  Walk 10-15 minutes to get your legs and breathing back to normal.  It will be painful, but continue to walk throughout the day for 15 minutes.
2. Refuel muscles with meals that include carbs, protein and sodium.  For example, you can eat peanut butter sandwich, banana and gatorade.   If you cannot eat after a race, you can opt for recovery drinks such as Hammer RECOVERITE, CLIF SHOT Recovery, PowerBar Recovery, V8, chocolate milk; most available at your local grocery store.  Check out other Recovery drinks available.
3. Drink lots of water.
4. To reduce the inflammation soak your legs in tub of cold ice water or shower your legs with cold water.  Another option to reduce inflammation in your legs is to go for a soothing salt bath.
5. Sleep and get lots of rest.
   

Recovery Tips for Day After Your Marathon

1. Go for a massage or see the chiropractor.
2. There are products such as The Marathon Stick and Foam Rollers that allow you to do deep tissue massages for hamstrings, calves, thighs and hips yourself.
3. Do light hamstring and calve stretches to loosen your muscles.  Wear comfortable shoes, your feet will be sore.
4. Eat enough for recovery but try not to eat too much to gain unnecessary weight.

Recovery Tips Days After Running Your Marathon

1. The worse thing you can do for marathon recovery is to stop exercising.  A few days after your marathon should be an active resting period, but there should be no running.
2. Consider doing low impact exercises such as yoga, biking, walking or swimming which are great to keep your legs an body moving.
3. After week of active resting, you can start to reverse taper your marathon regime.
4. Start off slow and short and gradually get your legs, lungs and brain ready for another season of running.  If you start to feel pain in your legs or knees, stop and rest.  Keep your running intensity low for at least three weeks.

Giving your body adequate time to heal is best way for recovery and prevent long term injuries in the future.  Remember to always have fun and enjoy your downtime.

Related Running Tips:

1. What to eat before a race
2. What to eat for post race recovery
3. Beginners Guide – How to get started

Speed Play is great training for racers who wants to harness that extra power for a strong finish or to push ahead of a group of runners.  This method simply alternates 200 meter runs with fast and recovery speeds.  I usually run 40 seconds fast and then a 30 seconds recovery.   This trains your body to shift gears when you’re racing and feeling tired.  This method is very effective in races and extremely tiring.   I usually put this speed training into use when I hit the last mile of my race.

Initially it’s hard to gauge what your pace should be when you run the faster 200s, but just remember it should be a pace faster than you would normally run in long interval training.  For intermediate runners this pace is your 1 mile race pace.  The recovery 200s allows for buffering of pain (lactic acid).  These pace changes help fortify your surges when you’re running a race.

I usually repeat Speed Play about 7 to 8 times which is about 10 minutes of pure running.  If needed you can take a minute rest in between each iteration.  Here’s a tip on how you can incorporate Speed Play into your speed training efforts.  Please make sure you do not have any heart conditions before attempting.

For Beginner Runners:

1. Run 15 mins warmup.
2. Run 15 mins Tempo Speed training.
3. Run 7 mins of Speed Play with a minute rest in between each iteration.
4. Run 20 mins cool down.
5. Remember to stretch after your run.

For intermediate runners:

1. Run 30 mins warmup.
2. Run 30 mins of Tempo Speed training.
3. Run 15 mins of alternating the Speed Play – You can rest for a minute in between each iteration.
4. Run 30 mins cool down.
5. Remember to stretch after your runs.

Related Running Tips:

1. Tips to run faster
2. Speed training tips: Tempo Runs
3. Run Faster with Cadence Training

I run all my marathons without stopping to go to the washroom.  Here are some tips for you so can also keep hydrated running any race and not stop to go to the washroom.

Pre-Race Hydration

1. Drink 1 – 2 cups of water an hour and half before your race.
2. Before you leave for your race, go to the washroom.
3. Get to the race at least 20 minutes before start and go to the washroom again, even if you feel like you don’t have to.

Tips for Fuel Belt Runners

If you plan to run a marathon with a fuel belt and you don’t like drinking the “race” water, you will probably need to carry all 4 bottles for the race.   Usually for any race  I go on that is over  6 miles,  I carry 2 bottles of liquid and replenish them with the “race” water when they are low.   I take one sip from those bottles every mile.  It keeps me hydrated and sweating without going to the washroom at all.

Tips For Runners With No Fuel Belt

1. There will always be water stations every every 2 -3 miles along the course depending on your race.  Pick up a cup of water, and say thanks to the volunteers.
2. While you are running, take 3 little sips of water.  DON’T drink the whole cup.
3. Throw the rest of the water away, or you can pour it on yourself if you’re really hot.  Just be careful of chaffing and getting water in your shoes, it might cause blisters.
4. At the next water station, do the same thing.  Grab a cup of water and take 3 little sips and throw the cup away.

If you rely solely on the race providing water, Taking little sips of water will allow your body to process it easier and faster and you will lose the water through sweating.  You won’t have to go to the washroom anymore during the race.

Happy Racing!

Related Running Tips:

1. Headaches after running
2. How to run a perfect race
3. Racing etiquette

I saw a runner carry little sugar candies like jelly beans, gummy bears or some nuts in their running pouches, so I tried it too.  One time I almost choked on these almonds I ate and rest of whatever I brought just ended up all over the road.  Another time, no matter how well I packed it, it was all drenched in sweat.  That was really gross.  I quit doing that and ended up running with no food.  As a long distance runner, I ran for hours on my training runs.  My body was running on empty and I felt it get more tired by the second.  So I decided to spy/check out what other runners used.

I saw these runners eat workout gels.  The benefits of taking power gels are many.  Energy gels are small, slide down your throat, can squeeze into any running pouch, well packaged and easy to open.   They are great for long runs to replenish your body with electrolytes that are lost through sweating.  They also contain carbohydrate sources that will give your body an extra boost and enhance your endurance performance.  Power gels are also great for the runner who feels their energy resource is depleted and needs an energy boost whatever their training mileage may be.  There are many brands of energy gels, the more popular ones are Clif Shots, Powerbar Power Gels, GU, and Carb Boom!. I’ve tried a couple and personally I like Powerbar Power Gel in Chocolate, Clif Shots in Vanilla flavour and Carb Boom! in Vanilla Orange.

There are some disadvantages of eating workout gels.  They make you really thirsty.  I have to take several sips of water after gels.  Power gels are hard to store while you’re running too.  They are designed to be finished all in one serving, but it’s too much for me.  I like to eat half of it and save the rest for later.  It becomes a sticky mess if I put it in any running pouch so I end up holding it in my hand.  Some power gels are really sweet, so I just stick to the normal flavours like vanilla or chocolate.   Powerbar Power gels are also pricey.   They are about $3 each which becomes costly if you run a lot.  You can also buy them in boxes of 24 which makes it more affordable.  Anyone have any favourites I should try?

If you run marathons or races that exceed 18 miles they typically set up power gel stations at the Mile 18 marker.  I never used to take them because I didn’t like the sweet dry after taste, but I tried one and now I grab a couple everytime I pass the marker.  Overall, Powerbar Power gels give me all the same benefits from drinking gatorade and more.  If you are a long distance runner or just need an energy booster, I definitely recommend running with power gels to achieve maximum running performance and to keep your body alert and your finish strong.

Related Running Tips:

1. What to eat during a race
2. Running Faster
3. Speed training tips: Sprint Runs

Although climbing stairs on a machine in the gym provides lower impact on your legs, climbing stairs to work or up the subway is free.   Run up the stairs while pumping your arms beside you as if you were running.  It becomes an anaerobic event after 8 to 20 flights of stairs.  It strains your aerobic capacity since this is not a total sprint and requires endurance and muscular strength to complete in a fast time.  Land completely flat on your feet and invest into cross training shoes as incorrect shoes will cause injury to your knees or strain your Achilles tendon.

Related Running Tips:

1. Spice Up Your Cross Training
2. Speed training tips: Sprint Runs
3. Strength Training For Runners

Replenish Fluids

It is extremely important to replenish lost fluids after running a long race or training run.   Long run meaning more than an hour.   Tons of sweat is lost during long runs and you should replace them within 30 mins of finishing your run to prevent the risk of dehydration.   Suggested fluids/foods:

• Water, juice, and sports drinks.
• Oranges, grapes, and lettuce.

Restore Muscles

At the finishing line of your race, usually they provide you with post race foods such as raisins, banana or bagels.  These are great foods to restore glycogen which gives your muscle energy to run. 

Combining these two recovery food items are a great healthy mix and will allow you to recover faster.

Related Running Tips:

1. What to eat before a race
2. What to eat during a race
3. How to run a perfect race

Short Races ( less than 6 miles)

• Water.  This might not be necessary since most race courses have water stations at every mile marker.

Longer Races ( over 6 miles)

• Water (might not be necessary).  Some race courses have water stations at every mile marker.
• You might need to drink in some carbs with a sports drink such as Gatorade or Powerade.  Be sure to have some water to drink it with because they are filled with sugar and make you more thirsty afterwards.
• Some runners bring small snacks such as jelly beans, gummy bears, pretzels or candy.  Make sure your snacks are small and easy to digest.
• Usually around mile 18 races hand out gel packs.  Take a couple and this will rejuvinate your muscles and give you added much needed energy to your body.  Gels make you really thirsty too, so make sure to have some water with it.
• Runners may also bring a power bar to nibble on while running.

Either way, don’t eat too much during your run.  Your body already has most of the energy required if you ate properly the night before.   If this race is a marathon then you probably need to carry maximum two gels.

Related Running Tips:

1. What to eat before a race
2. Pre-Race Checklist
3. What to eat for post race recovery

1-2 weeks before the race (usually for longer runs ie 18 miles or more)

• Do some carbo loading and eating pasta, potatoes, and bread.
• Do not overeat.  Balance in eating and running is important before race day.
• As your reduce the mileage you’re running, reduce the amount of calorie intake as well.   ie.  This means if you run 1 mile less, you should eat 100 calories less.

1 day before the race

• Eat foods that you know agree with your stomach.  It’s not the time to try out the new Ethiopian restaurant that opened up around the corner.
• Eat carbs – load up on pasta, potatoes and bread.  Do not overeat.  Balance your eating with your running.  As stated above, reduce 100 calories for every mile you decrease.
• Drink more water, gatorade, and fruit juices.
• Stay away from alcohol, caffeine and any carbonated drinks – coke.
• Avoid high fiber foods or dairy products which might cause you discomfort during your run such as milk, yogurt, beans, lettuce, and broccoli.

Race Morning

• If your race starts at 7 am, you’re probably up by 5 am, tired and grumpy.  Try your best to skip the coffee or any caffeinated drinks.
• If this is a long run, it’s advised to probably eat 8-16 calories of food 2-4 hours before a run.  Eat a bagel or some bread.
• Drink some fluids about an hour before the race.

This will give your body time to digest everything.  Just remember to use the washrooms at the start area before the race.  More to come – article for what to eat during the race and how to eat for post race recovery.

Related Running Tips:

1. What to eat for post race recovery
2. What to eat during a race
3. Pre-Race Checklist

Running

• Start your watch when you cross the start line.  Runners are tempted to start their watch when they hear the gun go off.  If this is a big race, it will probably take you 2-5 minutes to reach the start line.
• It’s very tempting to blast out of the start line with lots of speed, but pace yourself and start slow and pick up the pace once the crowd thins out.
• Run on the inside of turns.  If the road curves to the right, run on the right hand side of the road.  Likewise, if the road veers left, run on the left side.  You will run less and more efficient.
• If the road is straight and unwinding, stay in the middle of the lane.
• Look for room when passing.  Don’t force your way thru a crowd and annoy all the runners in front of you.
• Be patient.  Don’t weave in and out between runners.  You will waste a lot of energy and not get very far.
• Watch out for runners listening to Ipods or MP3 players.  If you are passing them, they might not hear you coming.
• Do not cut corners, or take short cuts.
• There are other racing etiquettes to keep in mind while running a race.  See more -  running etiquettes 1, running etiquettes 2.

Water

• Drink little sips of water.  Don’t take huge gulps, you’ll end up wanting to go to the washroom or you might get cramps.
• Only drink gatorade if needed.  It makes you more thirsty and you’ll want more water later.
• Skip the water station if you are not thirsty.  Be careful when passing thru one because there will be water cups scattered all over the road.  It’s easy to slip on wet pavement.
• Try to take little sips of water and run slowly.  If you stop suddenly, you might get the urge never to start again.  The pain will be over soon.
• If it’s really hot, you might want to grab 2 cups of water and pour 1 cup on your body to cool down.

Finishing

• Save enough energy for a strong finish.  Pick up the pace when you see the last mile or 2km’s left in the race.
• Breathe deeply and don’t hyperventilate.
• Make sure you absorb all the cheering and shouting in the finishing stretch to make you finish stronger.  They are cheering for you and you should be proud to finish your race.
• Pick out a runner that’s in front of you and aim to pass them.  Does not matter if you do, but the chase makes it more exciting.

Hope these tips help you during your race.  Remember the pain is only temporary.  Finish the race and celebrate your achievement afterwards.

Related Running Tips:

1. What to expect at your first race
2. Racing etiquette
3. Proper running etiquette

1. Plan to arrive at least 30 minutes before the race starts.
2. Line up for the washroom even if you don’t have to.
3. Listen to any instructions the race announcer makes.
4. Leave your items at the baggage area.
5. Lining up for the race, find your pace marker.  Usually they post min/miles and where you should stand.
6. If there are no pace markers, stand at the back of the racing line, otherwise for the first 10 minutes all you’ll see are runners passing you and that is a little discouraging.  I think it’s better to pass people then to get passed.
7. Don’t forget the mileage of your race.  Pick up the pace near the end when needed.
8. Be careful of any potholes or people in the way.
9. Don’t cut corners by cutting across parking lots of sidewalks.  Only person you are cheating is yourself.
10. Pace yourself and don’t run at speeds you cannot maintain.   If you need to walk, go to the side and start walking. Don’t pull the brakes in the middle of the road, this will annoy runners behind you who have to make abrupt stops or turns.

Good luck racing and remember to have fun and smile when photographers take your picture.

Related Running Tips:

1. How to run a perfect race
2. Pre-Race Checklist
3. Racing etiquette