Fitness

How to recover in the days after a marathon effort

AT THE FINISH LINE

TRY… to keep moving for 10-15 minutes AVOID... static stretching

WITHIN THE HOUR

TRY… to eat a carb-rich snack or drink AVOID... lingering in damp, sweaty kit

IN THE AFTERNOON

TRY… having a nap for up to 90 minutes AVOID... anti-inflammatory painkillers

LATER THAT EVENING

TRY… a milk-based drink before you go to bed AVOID... excessive alcohol

THE NEXT DAY

TRY… compression tights AVOID... people with colds and infections

2 DAYS LATER

TRY… a brief and gentle swim AVOID... running

3- 4 DAYS LATER

TRY… sports massage AVOID... ice baths

5- 6 DAYS LATER

TRY… a ‘ test’ run of 20-30 minutes, observing any enduring aches or pains

AVOID... speedwork/hills, or any performance goal. You’re well on the way but you’re not there yet

FOILED AGAIN Start your marathon recovery as soon as you can