After running a marathon, it is important to know how to properly recover so that you can be back at it again sooner rather than later. Unfortunately, many people make common mistakes that can delay their recovery process. In this blog post, we will go over some of the things you should avoid after running a marathon in order to recover more quickly. For more tips more from Expert Sports Physiotherapist on what you SHOULD do after your race check out!

-Avoid static stretching. This can actually do more harm than good by causing your muscles to tighten up even more.

-Avoid lingering in the damp, sweaty kit. It might feel good at the time, but it will only make your recovery process take longer.

-Avoid anti-inflammatory painkillers such as ibuprofen (Nurofen). These can actually delay the healing process.

-Avoid excessive alcohol. We know it’s tempting to celebrate with a few drinks, but too much alcohol will only make you feel worse the next day.

-Avoid people with colds and infections. You don’t want to risk getting sick yourself it’s best to steer clear of anyone who is sick.

-Avoid running just yet. It might be tempting to go for a “recovery run” the day after your marathon, but resist the urge! Your body needs time to rest and recover before you put it through another long run.

-Avoid ice baths. These may help reduce inflammation, but they can also delay the healing process.

-Utilise your foam roller when you can tolerate it as it maximizes the body’s recovery and helps break up muscle adhesion and facilitates stretching. Start using the foam roller from the next day post-run and for the next couple of weeks for 5 -10 mins.

By following these simple tips, you can help ensure a quicker recovery after your next marathon! If you are still experiencing muscle aches, pains, and niggles, ensure to consult your physiotherapist or Allied healthcare professional for advice.