Building a personal ice bath daily can be a daunting task. Look for a gym that has a cold plunge, or if you live close to a river, lake or the ocean, keep tabs on the current water temperature. Rush to take a warm shower immediately after the ice bath. The residual cooling effect and gradual warming are ideal. But DO take the shower if you are unable to warm yourself. How to Decrease Injuries with Mobility Exercises. More Triathlon Articles. Look for this banner for recommended activities.
Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. How It Works 2 of Do's and Don'ts for Icing an Injury. Find: Your Next Race. DO 3 of DO 4 of DON'T 5 of DON'T 6 of Has anybody else suffered from injury and recovered again?
Hi Sapphire, you still finished your marathon, which is still something to be proud of. You definitely should get your knee checked out by a doctor if the pain was that bad. You should definitely take at least 2 weeks off full recovery, and see how it goes after that, but in the meantime, check with your doctor to see what they think the problem is. Ive just completed the Paris marathon last weekend and had an amazing experience, I know your not supposed but im an avid runner and it wasnt my first marathon and did it at a easy pace with a low heart rate.
So my recovery from these training runs was always very fast. In Paris i obviously ran it at tempo, but not has hard as i probably could have given i never really hit that hard moment during the race. I dont want to go back to hard too soon, but dont think i need weeks to recover. Whats your advice for someone who typically was putting in km a week prior to marathon? Hi Emily, you just need to be careful you are not pushing your body too fast too soon.
Even if you did do those extra runs, they were not at the pace you ran them at for Paris. However, you are probably like you have found likely to bound back a lot quicker than most will. Possibly give yourself another week of easy running, then you can begin workouts. You can probably increase the duration within the next week, just keeping it easy.
Hope this helps! Good luck! We have lots of information about ultras especially your first one. Ran first marathon today.
Feeeeeeling goooooood!! Was quite of experience. Finished at 4. Meh I know its wrong, but it surely was worth it! Friend plans on doing another marathon in short future, but I suppose that aint worth worse result and the push. But I got 1 question. What helps against the cramp feeling? Salt helped me sooooo much. But yet HR was so low cuz my jumping muscles hurt like hell.
So I was basically running with chicken-steps. Unless I decided to run like sherminator again and forget the pain. Greetings from Kauriitossss! Congratulations Kauriitos! Very exciting for you, and by the sounds of it, there will be many more marathons in your future!
We would love for you to sign up for our newsletter, or we have a free marathon ebook for you on this page. Make sure you check those out, as they are likely to help you with your next! I just ran my first Marathon on Sunday. What a rush. I was doing really good I think , was looking to be at or less than 5 hours, until mile I was passed by someone who veered to close to me.
I stepped off the road and face planted in the gravel. I did finish at but was so disappointed. I think I am healing ok, but am still so tired. I thought it was just me. I did get up this morning and went to spin class and felt really good, until about 20 minutes ago.
I just now feel like I could just fall over I am so exhausted. And I am really sore again. I was planning a 6 mile run tomorrow but now I am not so sure.
Hi Carol, oh no! Sorry to hear about your bad first experience, but at least you know it was nothing you did wrong, so you can get back out there. We are happy we were able to help you feel better. It would be a good idea to take a few more days off, and then start up again, as you still covered the distance and it would have taken a lot out of you regardless. If you do decide to run, make sure it is very easy, but as you are feeling so tired, it is probably best to just take a few more days off completely.
I just completed my first marathon! I really struggled at about mile What can I do in the future to minimize that problem? Congratulations on your first marathon! That in itself is a huge achievement. Hi I just ran NYC 3 days ago, my time was , I knew I was not fully trained so my goal was I did good until the last few miles where I totally lost it. I am thinking about running another marathon in March first time I would run more than one in a year, This one was my 6th, and my last marathon before this was 3 years ago I qualified for NYC with a half marathon.
I am 60 years old and would like to run a 4 hour marathon, my best was 5 years ago at My question is should I really wait three weeks before starting any real training? That will leave me only 3 months to prepare for the next race. I am also wondering if I should run over 3 hours during my training runs, I have been reading a great deal on this and there is a lot of theories that say over 3 hours is a waste.
Would love to hear your opinion on this. Hi Barbara, thanks for reaching out. It would definitely be best for you to allow the 3 weeks to recover. Even if you do not feel sore, the stress of the training and race itself will have taken a lot out of you, and especially as you are older, your body will require some extra time for recovery.
It is better to take the time off now, than get injured in February and not be able to race. How does a hot bath affect one after the marathon? I am 33 and finished first marathon on 17th September Wachao Marathon in 3 hr 26 min. I finished first half of the distance in 1 hr 29 min with ease but took longer in second half ending up in 3 hr 26 min.
I was tired but not fully wasted at the end. Realized that I can easily finish marathon below 3 hour but I have to focus well in speed training. Already started training after taking rest as suggested in this post.
Would you give suggestions for speed training for sub 3 hour marathon in 4 months? I am 46 years old and I just finished my first marathon two days ago, I trained for 5 months for it and the most I ran was up to 18 miles in my training.
I was fine till mile 15 and after that everything started hurting, the last 6 miles were so painful, the pain on my knees was just too much, I finished it but I could barely walk the last 3 miles. Is been two days since my marathon and my legs are swollen, going downstairs is so painful. I want know if this is normal after a marathon. Thank you in advance. Congrats on your first marathon. Post marathon it is typical to have a bit of pain. Swelling can be typical and especially tight quads making stairs hard to navigate.
When you start back up you may need to re-visit your shoes. I bet they were getting old towards the end of training. Enjoy your recovery period. You earned it! Your email address will not be published. How to Recover From a Marathon. Coach Jeff. Skeletal Muscle Muscles soreness and fatigue are the most obvious case of damage caused by running the marathon distance. Accordingly, it will take your muscles about 2 weeks post marathon to return to full strength.
Cellular damage Cellular damage post marathon, which includes oxidative damage, increased production of creatinine kinase CK — a marker that indicates damage to skeletal and myocardial tissue, and increased myoglobin levels in the blood stream which often results in blood being present in urine. Immune system Post marathon, the immune system is severely compromised, which increases the risk of contracting colds and the flu. Who We Are. Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster.
What is Your Ideal Marathon Temperature? Good luck…. Monday — cross fit Tuesday — 10 to 15 Km tempo run Wednesday — 10 to 12 Km slow run per km Thursday — 10 to 15 Km slow pace with a 20 min interval training in the middle Friday — 10 to 12 Km slow run per km Saturday — no running Sunday — Long slow run of 15 to 36 Km I build up the millage from over a 16 week period and make sure I have at least 4 long runs that have been over 30km.
Sure, you should be able to do that without an issue. Just keep it easy and have fun! Thank you so much Coach Jeff! Hello there coaches! Greetings from the Philippines! Thank you for your response! It was very helpful! Guess I need to rest and eat more! Hi, Ive just completed the Paris marathon last weekend and had an amazing experience, Thanks, Emily.
Thank you for your support: I read ur given page and got lots smarter. Have nice weekend! Pingback: Post Marathon — What now? They find that ice bathing helps tired legs and minds feel better which means subsequent training sessions can be of a higher quality. Higher quality training and the greater confidence that comes from it typically leads to higher quality racing.
If you shunt this inflammation with ice baths, you short circuit this important training process and may have less adaptation. Harrison advises that runners periodize their ice bathing similar to how they structure their training. As your race approaches, however, you should use ice baths more often to freshen up your legs and add a little giddy-up to your stride. This builds confidence, and building confidence at this late stage in the training trumps any reduction in training adaptation, especially since you should have already built up your fitness in the preceding weeks.
I really like this idea, as it seems to be the best of both worlds. Early in the training, you allow the legs to be a little sore and tired to create the maximal training adaptations. You only take an ice bath if your training quality suffers for several days in a row.
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