POST-RACE RECOVERY TIPS | Ultramarathon & marathon recovery
ฝัง
- เผยแพร่เมื่อ 4 ก.ค. 2024
- Please like & subscribe if you enjoyed this video!
10 days ago I ran 60km, and in order to get back training again for my next 2 races (RatRace Croatia and UTS 50), I need to smash the recovery to speed it up as much as possible. With spring marathon season underway, I thought it'd be useful to share my top tips for recovery so you, too, can fix your broken limbs after your next race.
What are your top recovery tips? Stick them in the comments!
00:00 - intro
01:40 - What to do straight after a race
6:19 - How to recover in the week after a race
Follow me!
Instagram: @foodfitnessflora / foodfitnessflora
Twitter: @f_f_flora
/ f_f_flora
My blog: www.foodfitnessflora.blog
Relevant blog posts/vlogs:
Lakes Traverse Race Vlog - / @florabeverley
Edited by Rhian Edwards
Website: rhianmedwards.co.uk
Instagram: rhianedwards
Email for enquiries: rhian.m.edwards@gmail.com
Cameras:
Nikon Z30
GoPro Hero 9
Intro Music:
Journey by Declan DP Music / declandp
Licensing Agreement: www.declandp.info/music-licensing
Free Download / Stream: bit.ly/_journey
Music promoted by Audio Library • Journey - Declan DP (N...
Get in touch!
Management/enquiries: W model management
Hannah@wmodel.co.uk
Thankyou so much for your loving words. I just did my first marathon and your reassuring words about the (mental!!!) stress that comes with it! I never felt sore the day after training.. even not after my 31km training, but after this marathon I feel soso sore haha I think it’s mostly because of the extra mental stress of the whole event and me being scared I wouldn’t be able to do it..
Thanks for the tips! Glad you are recovering well 🙂
Love your content been watching now 4 a while and I finally updated have watched everyone yay
Good afternoon. Interesting information, Flora. Here is my like. A nice week for everyone. 🌞🏃🌤️
Thanx Flora this was a really informative video. Often after races I have really neglected a lot of these things which has really impacted on my recovery. So thank u xx loving your work ❤
Thanks Flora. Great content as always! I always have an Epsom salts bath after a longer race/run! Works a treat! 😀
very nice summary
Thanks for the video! Yes yes yes to the tip of keeping moving after the race! I notice SUCH a major difference between when I keep walking (or bike home) post-race vs when I don't. And drink allll of the water! :D I also love to foam roll a few days after (well, it's a love-hate relationship but it does help!)
Feeling this in terms of the immune system! I did a 35km race in the peak District on Saturday (my longest run so far) and 2 days later I have a super sore throat and conjunctivitis 😢, very much focusing on rest and food this week!
FYI, the reason why bath salts do not work is because minerals cannot pass through the skin, so it's not in any way possible to absorb salts via sitting in a bath. Obviously we can excrete minerals through sweat, but that is through specific receptors which can excrete minerals from inside to outside of the body, but it cannot work the other way around. Super glad that you pointed out that there isn't evidence behind it!
The chart by Dr Tierney at 7:00 is really helpful.
It's brilliant isn't it!
Great fresh take on a well worn topic! Having a broken circadian rhythm, biphasic sleep is my norm. Not fun, but my husband usually chuckles when he comes downstairs in the morning and sees I've done some big house or farm project in the wee hours. Speaking of farm, my life is one long strength session, including the days before, of, and after ultras. At first I thought it would be horrific, but I've found that if I do what you suggested... just do less... all the movement seems to really help with the muscle soreness. Best wishes to everyone in their upcoming races!!
Hi Flora, thanks for the content! My post long run recovery always includes a large drink of water with an electrolyte tablet (& occasionally some chocolate milk). Then a nice warm bath (definitely no ice baths for me! 😂) with plenty of epsom salt and then into my calf sleeves ready for a nap if I can! My routine seems to make my DOMs less severe in the coming days!...or at least just makes me feel better for the rest of the day! 😊
Thanks Flora for this content. Perfect timing with the Rotterdam Marathon this weekend as a build up for my first ultra later this year. Normally the day after I start to use the softer foam rollers with quite good results.
Huge good luck with the marathon!!
Thank you for the tips Flora. I completed a marathon yesterday, but have a 74km ultra in 3 weeks, so really uncertain what to do. My legs are wrecked from pounding roads, but time is ticking.
Another great (and timely) video.
My first long distance trail race last Saturday, Beast of the Beacons, 20 miler... wow! I loved every minute of it😊
ITB flared for about the last 5km decent, so walked (limped) a bit more than planned but otherwise held out well.
Eating post race was not an issue for me (salted new potatoes, who knew?)
In fact I don't think I've stopped eating yet😂
Sleep was terrible for 2 nights but seems back on track now.
ITB pain stuck around for a day or so and has then been fine but DOMS in my quads... OUCH! wasn't too bad on day 1 post race, managed a slow gentle dog walk.
Days 2 and 3 were so sore and even now they are tender😂
Hoping to be back out for a gentle jog by the weekend.
Thanks for all the great advice😊
Ooooh amazing well done!! Yes quad paid tends to be a slow burner but BOY does it burn 😂 I find it weirdly satisfying (unlike ITB pain or any other joint pain, so I'm glad that's settled down for you!).
Well done on the race and glad you're recovering well 👏🏼
Thanks for the video ❤ looking forward for my own marathon 😊
Good luck with it!
Fast food for me after my marathon!!
Great tips Flora and just in time for me as I'm recovering from an ultra at the moment. Thanks for sharing 👍
hows the recovery going Ben? I hope Carla is taking care of you :)
@@nicmarlow6388 Thanks Nic! It's going well, just having a nice chilled week. Plenty of food and some swimming 😀
I do walking on day 4 after the Ultra... just 30 mins... sleeping, eating...
Thanks Flora very helpful as always! Doing my longest ever trail race on Saturday (27k) 🎉.
Exciting!! Good luck with it 😍
good luck! :) hope you enjoy it. x
Good luck!!
Definitely the hot bath (not the cold) ❤
Hi Flora,
Massage guns and Leg compressors have been a game changer for me. They have completely wiped out any DOMS, Lactic acid, and stiffness. It has refreshed my legs and got me going for the next run. I run 100 km a week and I couldn’t do it without them. I run 6 to 7 days a week I think maybe you're not using them right. Also the best time to use them is before exercise/Race and after.
Also, the best thing I can do is run or work out the day after a heavy session this stops my legs from getting stiff. I have hard days and light days.
Whole grains, Legumes, Nuts & Seeds,Green leafy Vegetables and Fruits are the best forms of nutrition, pizza and any kind of white bread/rice are not nutritionally recommended.
Oh I love & use them a lot! I'm currently wearing my inflatable boots 😅 but massage guns & sports massages aren't recommended after a race because they can actually damage the muscle further.
But if you've found it works for you then go for it! Everyone is different 😌
@@FloraBeverley I believe that is the case with Stretching after a race, because you don't want to overstress the fibres, could be the same concept with massage guns, although it puts me back to normal. I am a certified Personal Trainer from the National Academy of Sports Medicine, and they stress Compression and Message, however, science is always advancing so I will look into it further. I have been running for nine years now and have done everything from Marathons to Ultramarathons and watching your progression has been an inspiration and a companion for my own journey. Keep it up Flora, and keep inspiring. Thank you!
yeah absolutely. ran the MIUT 60k in Madeira last weekend and was stiff as anything before bed. 10 minutes of massage gun and I was 70% more flexible. Was superb. Massage guns won't fix injury issues or biomechanical farts but they are well worth the money imo
Stephen Scullion always raves about epsom salt baths on his channel, but I’m skeptical like you. Great timing on the video, recovering now from the centurion SDW50 👍
Yeah a lot of people swear by them! Tbf magnesium salts do have good evidence supporting them so there could well be something in it!
Hope the recovery is going well 🤗
great video Flora! Was watching with hubby (even though he doesn't run he loves watching your videos with me) and I was going "uh-huh" nodding along with the advice. Most noteably that I will need to eat aaaaaaallll of the things and do aaaaaall of the napping after my 50km race middle of May (Goring ultra). I mean, you've told me I should so who am I to argue? 😉😂 what is next on your race list, is it Croatia? x
Aw I love that! Haha yes defo make the most of it 😅
Yup Croatia - we head out on the 27th April! 😬
@@FloraBeverley I mean, you've told me to so I'm obvs not going to argue 😂
Ohh excellent! Have the bestest time, enjoy the beauty that is Croatia and really hope the running goes well. x
Great video 👍
my priority as soon as possible after crossing finish line is to restock my glycogen with 1/2 liter of cold liquid carbs 🍻
Then the recovery week(s) mostly consists of trying to eat healthy and not to eat too much junk (I just get soooo hungry after ultras) and getting plenty of sleep and water and Saunas with some very easy zone 1 and 2 exercise.
Sounds perfect! Beer is actually great post-race recovery drink - perfect mix of carbs and electrolytes a d pain relief 😅
Naps 🎉🎉🎉 my friend does and she recovers well so I’m going to start this new hobby 😊
Haha it's the best hobby!! 😍
Great tips, I remember when I did a Marathon I couldn’t walk for 3 days after and stairs were hard work. 😂
As I’ve said previously you have inspired me to run an ultra, I’ve been looking so do you think the runthrough Ladybower 50k in October is good for a first one?
Also you fully deserve all the lovely comments your an inspiration to us. 😀
Oh yes after my first (and only) road marathon, I couldn't walk for days - I had to catch a flight and was a mess 😂 nearly asked for a wheelchair I was so useless!!
That sounds brill. I've not done that one but I think the run-through events are well organised.
@@FloraBeverley yeah mine was a road marathon too and I said never again. 😂
Cool it looks beautiful I think I’ll book it and the shorter run though races I’ve done in the past have all been well organised. 🙂
Best marathon recovery meal for me is a Chinese take away. Must be all the salt and other chemicals 😂 but the next day I always feel great.
Great tips, I would just add that an after event massage can be beneficial and is not that expensive (on the Lakes Traverse there was free massage for example).
A qualified massage therapist will know not to “dig their elbow” in your muscles, it is a different kind of massage to aid recovery.
This is true!! But I do think a lot of people just book a generic sports massage thinking it'll be a cure-all (I used to) but actually it does more damage than good.
@Flora I have a question about immediate recovery. I have my first marathon coming up (and my first ultra one month later!) and it’s about 90 mins drive from my home. So I won’t stay overnight but I’m worried about the drive home. How do I recover in the very short period after the race to get myself able to drive without being super tired, sleepy etc. It’s only a two seater so it’s not like I can have a nap in back etc…
Hey! It might be worth driving after a long training run to see how you feel... I've been lucky enough to avoid having to drive after a long race as I either take public transport or car-share. You might still be pumped full of adrenaline from the race! But take it easy and stop into a services if you need to. Good luck!
I have found it takes about 4 weeks to recover to where you were before the ultra races. And found that if you if tried to start training to quickly I landed getting an injury.
Yes full recovery takes time for sure. Best not to rush it!
Ice baths promote human growth hormone, which helps rebuild muscle.
Stuff your face, drink beer and sleep 🙂
The dream 😍
@@FloraBeverley Dreams can come true 💪🍻