Author name: Meg DuMez

Meg works in higher education and writes about running, social justice, theology based out of Portland, Oregon. Meg’s philosophy of life has been significantly impacted by running as each step forward is an act of bravery, and no journey can be completed alone.

Marathon Recovery - How to Recover after a Marathon

How to Recover after a Marathon – marathon recovery

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According to race directors, a marathon is 26.2 miles/42.2 Km. According to runners, the journey is much much longer. It begins months or even years before as a runner decides to pursue this bucket list item. And it continues days and weeks after as the marathoner puts their body and mind back together. We’re going to focus on first hour, day, week, and month after the marathon to help you recover and get running again.

27th Mile
Even if your ride home is right at the finish line of the race, you are not done moving yet. Instead, you are on what Higdon (n.d.) called the 27 th mile of your marathon. It is important to keep moving rather than coming to a complete stop. By walking for the 10 to 15 minutes after the race, you help gradually bring your heart rate down and improve recovery beginning with those first post-race moments (Hadfield, 2021). Also, take that banana that they are offering at the finish line. You might not want it, but your body needs it.

First Hour
During the first hour after the marathon, a lot will be happening around you so focus on what you want and need. Cool down with some light movement and easy stretches (Fitzgerald, n.d.). And take in some easy carbohydrates and protein. I always finish a race craving pretzels for the carbs and salts, so I stash some with my change of clothes for guaranteed satisfaction. And that change of clothes is important too. Fresh dry clothes will help with your internal body temperature and feeling more human (On, n.d.). Plus, others in the car or public transportation will really appreciate it too.

First Day
The night after a marathon might be the longest night of sleep in weeks. No morning run to worry about. No logistics to figure out. No long run to coordinate. But that doesn’t mean the day after a marathon has nothing to do. Rest is the number one priority. Along with that there should be some non-impact cross-training (like a slow swim in a pool or yoga) and a massage. Fitzgerald (n.d.) recommends that the three main steps to recovering from a marathon are about the day of the marathon, the day after the marathon, and the week after the marathon. That first day can set you up well for every day that comes next.

First Week
Although it can be tempting to get back into running the week after a marathon, it is important to give your body time to fully recover from the training and race miles you have been through. Consider this time as a reverse taper (Fitzgerald, n.d.), where you slowly rebuild miles and slowly rebuild speed back to what was normal pre-training. If you just have to get back on the roads or trails, do them at walking speeds the first week. Many running coaches recommend at least a week before going for a short run.

First Month
As your body recovers, a big focus of your first post-marathon month will be on your mind. After investing so much time and effort into marathon training, post-marathon blues are a common experience (Carter, 2018). Coach Jenny Hadfield (2021) proposes you will feel back to normal around a month after the marathon, so that is a good time to think about (or start thinking about) a 5K or 10K race. Rather than putting in the long miles again, a shorter race is the chance to see how that strength and endurance impact speed. And having a next race challenge gives you a great reason to make all those good choices for your body to be strong, healthy, and back running again.

Wrap-Up
Recovery from a marathon takes time, just like training for one. Be sure that you keep moving in the hours, days, and weeks after the race. Slow and steady. Yoga, massage, sleep, and low-impact exercise are all essential practices for getting you back on the roads. And when you’re ready (only when YOU are ready), you can decide on the next challenge you want to tackle. Just imagine how short a 5K is.

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Habits That Runners Need In Their Weekly Routine

Habits that runners need in their weekly routine

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“I just felt like running” – Forrest Gump

Among the great things about running is the fact that in essence it is so simple: walk really fast. With just a good pair of shoes and a sidewalk, you are all set for a run. These facts are what makes the sport so inviting. And what make it so tempting to just stick with shoes and sidewalk without all of the other habits and practices that will make you a stronger, healthier, and happier runner. Sorry Forrest. 

With so many options to choose from, let’s focus on a few habits for runners should add into their week: yoga, cross-training, and having fun. 

STRENGTH

Kelly Roberts, podcast creator and running coach, often highlights that there is no one right look or way to be a runner. Roberts declares that every single runner is demonstrating: “This is what strength looks like.” Strength is an essential part of being a runner, from the mental strength to get out the door to the physical strength to put one foot in front of the other for miles. And cross-training through diverse kinds of exercise will help in building that strength. Fitzgerald (2018) acknowledged there is no one way to build strength: “What’s the secret to success in running? Well, there are no secret formulas or shortcuts, so it really comes down to hard work, smart training and consistency”.

Habit #1: 10 minutes of yoga after every run and 20-30 minutes of yoga on rest days.

It is about a balance with some sessions of running fast, some of running slow, and some of doing something other than running. Neitz (2020) recommended the value of yoga for runners, especially after a run and on rest days. By incorporating simple poses, a runner will improve range of motion, relieve tension, and heal sore muscles.

HEALTH

With strength as what we want to build, injury is what we want to avoid. Alongside all those miles and exercise, runners need to build habits of stretching and rest to support their passion.

Habit #2: 30 minutes to 1 hour of a sport other than running once a week.

Running is basically movement in one direction, so Smith (2020) wrote about how cross-training helps runners move in other directions, which improves health and complements running in the long run (pun totally intended). If an area of your body feels sore or weak or not engaged while on a run, that is exactly the area that needs more attention. Lobby (2018) provided a list of cross-training exercises to incorporate, including swimming, cycling, and walking. Plus, she highlighted something really important for all runners (including yours truly): “having fun” is a missed but critical part of a runner’s week.

HAPPINESS

A final habit that we have to talk about for runners is to have fun. Having fun is not limited to a literal smile on your face during a hill workout in a rainstorm. If you can pull that off, please share tips with the rest of us. No, fun can be about knowing your purpose in running and how every run, every exercise, and every stretch is supporting that purpose.

Habit #3: Before starting a long or hard run, focus on why you are running today.

Whitney Heins, founder of The Mothers Runner website, recommends lots of habits to transform running. “Knowing your why” is a critical mental habit that is the foundation for so many of the other activities runners go through each week (2020). Another blog, Margaret’s Reflections (2020), described odd habits of runners that reflect their commitment and are part of the fun. Things like the early hours, colorful outfits, bad hair (don’t care) style, and conversations that go beyond the boundaries of appropriate or normal. Each piece complements the whole of the running experience and runner’s life.

Going back to Forrest and just running; if he had included some cross-training, some yoga, and a few more sparkles, who knows what could have happened next.

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running benefit your mental health

How can running benefit your mental health?

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From the outside, it may seem like running is just putting one foot in front of the other over and over again. But from the inside, running can mean so much more than just movement. There are mental benefits of this sport that any runner, no matter their speed, can access. For those struggling with depression or anxiety, running can complement counseling and other resources for improved mental health.

The biological benefits of running are true for the body and the mind. Douglas (2018) wrote about all the different benefits of running for stress, anxiety, depression, balance, and other needs. Running requires systems, self-efficacy, and control over surroundings. Those practices then impact brain structure as repeated practices change a person’s lifestyle. For example, making time for a 5-mile run three times a week provides not only the benefits of the run, but also time and space away from stressful influences like work, social media, or the news. Focusing on those footsteps for an hour means rest, even while sweat is pouring down.

Another impact of running on mental health is the structure required to be a runner. During the winter months, going for a run is not as simple as pulling on a pair of shoes and locking the door. Depending on your climate, there may be layers from the cold, gear to protect from the rain, or watching for a break between storms. Form Daniloff (2012), the requirements of being a successful runner meant less time for his alcoholism. Getting drunk on Friday night meant not having the energy for a Saturday morning run. Connecting this to depression: while the mind may want to stay in bed all day, the commitment to running will help get out for a least a little while (and might benefit the rest of the day too).

Douglas (2018) highlighted that scientists don’t know why running seems to have different mental benefits from other sports: “You don’t hear about a swimmer’s high” (p. 109). For those who are able to run outside, a big part of the difference from other sports is that every run is unique. The same neighborhood loop will have different people to run past, different dogs on front porches, different flowers in bloom, etc. The experience of the run, being away from work and family routine, changes the runner’s perspective on what they left behind. Arnold (2019) began ultrarunning as a way to grieve the death of her father. Spending hours running up and down mountains required focus on the rocks ahead. She would return home physically exhausted, and mentally at peace thanks to a completed journey.

A final benefit of running for mental health is the purpose that is available in running. The goals might be long-term, such as a marathon finish time, or small, like getting around the block without walking. No matter what, each run moves forward toward a purpose that only you, the runner, get to identify and pursue. Unlike work or family, no one else gets to decide what your running goals are. No one else can say what should be important to you. Daniloff used running to overcome addiction and atone for past actions. Arnold needed to grieve and to find her place in the world. Douglas (2019) needed a way to escape depression and to say “yes” to the moment. If they won or lost in those goals, no one else gets to say.

Mental health is a life long journey, and so is running. There are times when the road ahead pitches up into the clouds, with no relief in sight. When walking is the only way forward. And that is okay. There will be other times when a smooth path is rolling ahead, and strong legs are ready to run until sunset. And that is great. No matter the situation, the journey continues.

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Why is Sleep Essential for Runner

How Important is Sleep to Runners?

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When runners are trying to improve speed or endurance, the first idea that comes up is adding more miles, faster miles, harder miles. Because obviously working harder will mean better results. But being a runner, or any athlete, is more complex than just how much you sweat in a day. It also depends on the nutrition you put into your body,  including a good night’s sleep. Just like when you were a kid: you need to go to bed to grow big and strong.

Several research studies have proven the various ways that sleep impacts runners (Millard, 2019). Endurance athletes who participated in a year-long study experienced significantly more injuries when they were getting less than 7 hours sleep. In another group, over 11,000 elderly women were tracked and it was found that those who consistently slept over 5 hours had better bone strength. And a group of elite athletes completed mood assessments and those with poor sleep habits were more often the same people who struggled with mood disturbances (as well as poor hygiene and general health struggles).

sleep for runners

Sleep matters, there is no doubt about that. So, the next step is to figure out if sleep is a problem for your running.

Kuzma (2018) recommended several ways to see runners are getting enough sleep. One common idea is to track how many hours of sleep you get over the course of a few weeks. This can happen with an app, a smart watch, or at least writing down when you go to bed and when the alarm goes off. Adults need 8-9 hours sleep every night for best performance the next day.

importance of sleep for runners

A really fun proposal was to take one week without an alarm and just see how much you sleep. Instead of setting your alarm each day for some early morning miles, enjoy a restful morning and run later in the day. Again, see how many hours you are in bed each night and when your body is telling you to get up. Your legs, lungs, and other body parts will thank you.

There will still be nights when you will not get enough sleep. Instead of stressing about one night, focus on the week as a whole (Millard, 2020). Plan for long runs on mornings you can get extra sleep and easy runs or rest days for when you might be running short on time (pun totally intended). If every week is a struggle to get enough sleep, that might mean needing to restructure your running goals for a few months.

Other times, the focus will have to be on quality instead of quantity. If you are too tired for a morning run after a restless night, take a quick nap at lunch and get out in the evening. Or consider using the day for some cross-training through yoga, Pilates, or a more recovery-focused workout.

Overall, one bad night’s sleep will not ruin you as a runner. But a lifestyle of bad sleep will set you up for injured, sluggish, grumpy running. If you want the strength and speed of a champion, you’ll need the sleep of one too. 

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