Phoenix Marathon Race Recovery Tips

Feb 27, 2018

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

Whether the Phoenix Marathon was your very first full marathon or you’re a decorated runner, it’s important to properly recover from the race. We’re sharing what to expect the first 48 hours up to a week after the race, and what you can do to speed up your recovery time.
What to expect the first 48 hours after the race:

  • Cramping, tightness, fatigue and especially delayed onset muscles soreness. This will typically occur within 24 hours of the race and can last 2-4 days.
  • Within 30 minutes of finishing, rehydrate and eat a snack of 200-300 calories (80% simple carbs/20% protein), and walk for a ½ mile to keep blood pumping.
  • Active recovery is ideal. Try using a stationary bike or doing yoga.

What to expect 4-7 days after the race:

  • Your muscle soreness should have mostly resolved by now and it’s ok to return to running (if this was your first race or you completed a marathon, it may take up to two weeks to recover).
  • Start with a five minute walk and add a 30-60 minute run segment at a comfortable pace.

If you still have any lingering aches or pain, contact Foothills Sports Medicine Physical Therapy today to schedule a FREE Rapid Recovery Injury Assessment. Many of our physical therapists are active runners, and we enjoy treating runners and marathon enthusiasts.

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