Marathon Recovery

nellocono

How long do you guys normally take before your legs feel fresh after a marathon?

Its now two weeks since Cork marathon and my legs still seem to be affected from it. Admitedly I have only had two runs but I can feel my legs are tired and sore and hamstrings are still quite achey...


Would easy running and stretching be the best prescription?

Krusty_Clown

I find slow easy runs on grass speed up the recovery process and ease up the aches. It would still take 2+ weeks before things would feel back to normal. This is of course assuming you raced the marathon rather than taking it easy.

TFBubendorfer

My legs usually feel heavy for 3 or 4 days, more so if I rest completely rather than do a few easy runs every morning.

I tend to feel fully recovered after a week, but my HRM can show an elevated heart rate for up to 3 or 4 weeks.

ThePiedPiper

Was it your first marathon? If so, I'd say its totally normal that you'd be feeling still delicate after 2 weeks. I know after my first couple of marathons, I was definitely unable to run properly for weeks. But, as TFB says, these days, recovery time is more like a few days or a week tops.

PaulieYifter

Ryan Hall takes 2 weeks off so I did that this time.
1st run back on Monday and calves were like rocks. 2nd run yesterday they were pretty much ok. Ankle is sore though but think that's from playing chasing with the kids.

A week of easy running and you should be loosened out.

Just be careful re injury - I've had a couple of marathons where I've had to rest up for 6 weeks after but others where I've been running again the next day.

Just don't rush things - hard in the nice weather though with lots of summer race options!

tHE vAGGABOND

I have also found that the more running I have done, the better I have recovered from marathons, so after my first one I was banjaxxed for weeks, and after my last one [racing in Berlin and also pacing DCM last year] I only had tiny/slight DOM's and was able to go into work next day etc...

I still always take a bit of time off, for mental as well as physical recovery

nellocono

Was it your first marathon?

Yes it was my first marathon and I took a good 2 weeks to rest after it i.e no running at all (probably not a great idea)...I was surprised by how tight my hamstrings were for the first few runs back, as I though they would loosen out with the rest period.

In any case, I have done a few easy runs since with some stretching and I can feel my legs feeling much fresher already. Last night my legs felt fresh and overall much better, next step is to get a foam roller and go to work on the muscles

Have a LSR planned for Sat of around 12 miles, so starting next week, I may begin to introduce some light sprints as I want to start working on speed for the next few weeks/months

thirstywork2

Easy two weeks would be enough for most unless your Gary O Hanlon