Due to COVID-19, in-person marathons are postponed, but running isn’t. Try entering a virtual marathon to put your training to the test, and use our recovery recommendations after you cross the hard-earned finish line.
PREPARATION IS KEY
Running a marathon is no small feat. Months of intense training lead up to the starting line, and nerves and adrenaline kick in on the day of the big event. With all the excitement leading up to the marathon, don’t forget to prep your mind and body the morning of the race. To set you up for success, Dave Connor, EXOS Training Manager at the adidas North America HQ in Portland, Oregon, has provided expert tips to help you understand what to do right after a marathon, as well as before.
After weeks of marathon prep, your diet should be dialed in. According to Connor, race day isn’t the time to experiment with new foods, so continue eating what you would normally eat and hydrating in a way that you know your body responds well to. The morning of the race, it’s important to warm up before taking off. Connor suggests doing a low intensity 10-minute run followed by dynamic stretches to warm up within the hour before your start time. This will get your body warmed and ready for takeoff.
DURING THE RACE
When trying to prevent sore muscles, it’s helpful to wear clothing made to reduce unnecessary muscle movement. “A lot of people have success wearing compression gear,” Connor says. Compression clothing gently constricts the muscle to reduce muscle vibration and increase circulation, leading to less fatigue throughout the marathon. When it comes to footwear, it's important to stick with shoes that you have experience running or racing in and will feel comfortable in all race long. A great option for logging 26.2 miles is the adidas Adizero Boston. For training and recovery sessions, a lot of athletes lace up Ultraboost for its supreme cushioning, and for interval speed training, an ultra-lightweight shoe like the SL20 gives a snappy response for racing the stopwatch. To find you ideal shoe, take a look at our running shoe selector.
CROSSING THE FINISH LINE
Congratulations on running 26.2 miles—now keep moving. Follow Dave Connor’s helpful tips for marathon recovery to feel your best after the big race.
- Keep moving
Walk around until your heartrate has dropped to around 100 bpm. After running such a great distance, your body needs time to properly cool down and return to an active resting heartrate.
- Perform a leg drain
Lie down on the ground with legs up the wall to promote blood flow back to the heart and lymphatic drainage. If your feet start tingling in this position, bend them slightly.
- Stretch it out
Perform dynamic stretches while you’re still warm and move into static stretches as you cool down. To learn specific positions, check out our guide to post-run stretches.
- Foam roll
Foam roll your quads, calves, hip flexors, and anywhere where you might be feeling muscle soreness.
WHEN AND WHAT TO EAT RIGHT AFTER A MARATHON
When asked if athletes should eat immediately after crossing the finish line, Connor stresses the importance of listening to your body. “Eat when you’re hungry. Let your body cool down and relax, let your heartrate normalize. Do your foam rolling and your stretching.” Try to take in a light snack or sports drink within an hour of finishing if possible, and be sure to eat a full meal within a couple of hours. Hydrate with sips of water in the hours after the race and be sure to refuel with electrolytes. After sweating for the past few hours, your body needs its minerals replenished, otherwise water won’t get absorbed into the bloodstream where you need it.
As for food, it’s always best to talk to a registered dietician to find out what works best for you. In general, endurance athletes like marathon runners need more protein to account for the catabolic nature of distance running, explains Connor. Protein and carbohydrates tend to be great sources of fuel for endurance runners, but everybody is different, so eat a diet that works for you.
DAYS AND WEEKS AFTER A MARATHON
“The best thing you can do the day after a marathon is get up and move your body,” says Connor. Although a 26.2 mile race is physically demanding, sitting around afterward will only make your body hurt even more. Connor suggests doing light exercises that keep you moving without too much stress on your sore muscles. Walking, jogging, cycling and yoga are all great ways to get your post-marathon body on the road to recovery.
WHEN IS IT OKAY TO START RUNNING OR WORKING OUT AFTER A MARATHON?
If you are training for another marathon, or just want to get back into your regular running routine, Connor recommends that even experienced runners give themselves a couple weeks. “Get back to it two weeks later. As long as you aren’t sedentary those two weeks and you are maintaining your fitness, then you can actually build on what you’ve already built.” If you are a novice runner, he suggests you take three weeks before getting back into rigorous training.
If you are training for an upcoming race, be sure to share your marathon pictures with us by tagging @adidasrunning on Instagram and Twitter.