Running a marathon is exhausting. Not just physically but also mentally. There’s usually been a big build-up to the main event and, if like me, you’ve run a marathon to fundraise for charity there’s a whole ton of extra work that will have gone on in the background. Let’s not forget that all of this comes on top of your usual duties – perhaps you’re running a home, have a ‘day job’, have children or family members to care for. The EU Laundry Mountain now resides in your kitchen, running schedules are pinned to the fridge, cooker and bathroom door, you’ve forgotten how to dress in anything other than ‘running gear’ and there’s a myriad of weird supplements, vitamins and muscle rubs across every surface.
It usually takes a lot longer to recover from a marathon than you’d think and even when you’ve lost the comedy walk and the blisters have healed, your body is still in recovery mode. Clearly, this is all dependent on your level of fitness and experience as a runner.
Immediate Recovery Phase: that euphoric moment when you cross the finishing line of a marathon is incredible. But time is of the essence, now is not the time to let your body down. Re-fuelling with fluids and food is essential. At the end of the Virgin London Marathon, I was handed a great goody bag with some tasty treats – Lucozade Sport Body Fuel drink, Mars bar, sweets etc. but I also had a Myoplex Protein/Carb bar stashed away too.
Second Phase: A few days later - You’re still on a post-race high and should take it easy. You should be continuing to take care of yourself and not attempting to return to running straight away. Muscles need a little time to repair and restore their strength and your glycogen stores will be depleted. Take plenty of fluids, stock up on carbohydrates and remember that some people benefit from taking some extra iron with their vitamin supplements to help build up those poor red blood cells that have worked so hard taking much need oxygen around your body.
Third Phase: Between 1 & 3 weeks later - This really depends on your experience as a runner. Listen to your body. If you still feel tired ..there’s a good reason. So for the next couple of weeks take it easy. If you can ease back into some light runs, great. However, don’t be surprised if you don’t quite have the energy. Long runs should be avoided.
Fourth Phase: Your marathon was anything up to 3/4 weeks ago but don’t forget you’re still in recovery mode. It may be easy to feel completely healed and ready to resume long runs but exercise with caution and care. Running is something you do because you enjoy it .. there’s no point, at this stage, making it all about hard work and potentially suffering a setback. Try swimming, cycling or other forms of cross training as an alternative.
Final Phase: Your recovery is pretty much complete by the time you get to week 4. However, don’t neglect your mental recovery. Whilst others may have forgotten your monumental achievement, you never will. Allow yourself time to reflect on all the many challenges & triumphs you have faced throughout your training and on race day itself. Training for and completing a marathon is no mean feat and you’re in the select 1% group of people on this planet who actually complete a marathon. Enjoy and revel in your memories…who knows, you may want to do it again! 
