You’ve finally achieved your goal of running a sub four hour marathon. Now what?!
You might think you deserve a break and you do, but taking it easy can include a bit of recovery work to keep you from hobbling around town for weeks on end.
The 5 Minute Recovery
We have dedicated enough time towards accomplishing the goal.
Spending just five minutes each day for a week or two after the marathon performing flexibility and strength exercises can reduce the inflammation and soreness dramatically.
I suggest doing the following starting day 1 after the race.
- Forward Bend Stretching | With feet together, touch your toes (or as best you can) for 20 seconds. With feet spread wider than shoulder width, touch the floor directly down for 10 seconds, then one hand to each toe for 10 seconds, then both hands to each foot for 10 seconds each.
- Pretzel Stretch | Instead of confusing you, see this link on how to perform. I highly recommend this stretch everyday whether training, racing or not.
- Legs-Up-the-Wall Stretch | Lie looking to the ceiling, sit as close as possible to the wall with your legs directly vertical against the wall. Get as close to 90 degrees as possible. Hold for 30 seconds. See this link.
- Calf & Hamstring Stretching | Stand on a step with only your toes on the step. Perform near a wall or something to hold onto. Lower yourself back on your heels for 10 seconds while toes are on the step. Lift yourself on your toes for 10 seconds. Repeat.
- Foam Roll | Lightly foam roll any knots or tight spots in your legs. I’m not a huge fan of doing major foam rolling after such a strenuous event like a marathon, but a bit of light rolling should be fine.
If you implement these basic stretches after the marathon, your recovery time will improve by leaps and bounds.
Post Marathon Recap
- Dedicate 5 minutes each day following the marathon to recovery that will drastically improve your pain following the self-torturing race.