Post marathon soreness

Congrats on your accomplishment! Here's two things that have worked for me:

1) Ice bath. If you're a guy don't plan to see your junk for a while, but it is nonetheless well worth it. I think three bags of ice and twenty minutes was my normal routine.

2) Aqua jog, swim, walk something. I found that some kind of activity the day after the race really made recovery move along faster. The time that I did nothing, I was sore forever...

Best of luck....

It's an eye-opener isn't it? Don't worry about running - take long walks, jaccuzzi, relax and have a few beers with friends. Massage would be the best investment you make this week. Next week you'll feel better - sort of. Even after a month you'll still feel a little "off". It's normal.

Welcome to the club.

My recovery has varied quite a bit. I've run four marathons over the last ten years. The first I hadn't trained properly (one "long" run of 12 miles the week prior). I hit the wall bad, and walked/shuffled the last six miles. I was sore for a good week.

My second marathon was a month later. I felt much better during the run, shaved 20 minutes off the previous race, and recovered much more quickly. I don't actually recall being especially stiff or sore after that race. I was better trained and ran a better race. I felt great the whole way and ran negative splits.

I took seven years off (from marathoning, not running) before I did my third. I was in the middle of some excellent training, and had run several 13 milers. Nothing longer though. In the race, I ran the first half much too quickly, and died in the second half. I nearly met my goal time, but suffered greatly. My legs were more sore than I realized they ever could be. It took about four days before I could walk normally, let alone run.

I ran my fourth (final?) marathon a month ago. I was well trained, and had run a few 20 milers, including a dry run of the full course two weeks prior. In spite of better judgement, I set out WAY too fast in the first half, and burned out. My final three or four miles were about two minutes slower than the first 15. I finished in the goal I had told people about, but I'm sure I could have shaved at least five minutes if I'd run smart. After this race, my legs were very sore, but not intolerably so. I managed a game of squash the next day (although didn't put in my finest effort).

I took three full days off running, although felt like I could have ran the day after the marathon. On day four, I ran an excellent ten miler, and felt great. Later that afternoon, my 11 yo son wanted to go for a run, and I took him out for a three mile jog. Wouldn't you know, I blew out my left IT band. I haven't been able to put in more than three pain-free miles since (nearly four weeks now).

To sum up, how quickly you feel ready to run again probably depends on how you trained for the race (did you get the long runs in?) and how stupid/smart did you run the race (hit the wall vs negative split). However, pay heed to my example and the words of wisdom you'll find plenty of other places and ease back in slowly after the marathon. The risk of injury is very real as your body recovers.

Happy running!

Congrats, dude!!! You were humming along pretty well, and I think you will hit a good one in Beantown. Can't wait to read your account of the morning's events in the paper.

peace,

Mark

Yep, you figured me out. We appreciate you helping drive us back home (and enjoyed the wrong turn in Taylor, TX!)

Hope you choose Beantown over LA next year - I'm going.

See ya soon!

Way to go, dude! I love the soreness that follows a marathon. You know-- the hobbling around stiff-legged, walking backwards down stairs. It's sure to get folks asking about your race. It's a sign that you gave your all on race day. My advice would be to enjoy the soreness, don't try to run a step for at least two weeks, and consume lots of beer and chili cheese fries!

After a marathon or a really long run I'll bring one or two cans of a high protein drink (21 to 35 grams each). A little late for you now, but something worth trying after your next 20-22 mile run. I think you'll be surprised with how well it works... popping a vitamin E 2 hours before a long run/marathon helps with post-run soreness also (keeps those free radicals in check).

Hey, that really hits home. "Walking down stairs backwards". Been there and done that!

My first marathon I had super sore legs for about 4 days afterwards, and there were two reasons for that. First of all, I wasn't properly trained. I did one 19 miler and some 12 and 10 milers and that was it. Secondly, I ran with a seasonsed but not all that fast marathoner who wanted to qualify for Boston in 3:15. That time seemed awfully easy to me when looking at the pace chart. He and I drove together so he was my ride home, so I had extra incentive to stay with him the whole race. Anyway, staying on pace the last 6 miles with him was a bitch, and there is no way I would have done it if just running by myself. We ran 3:13. I could hardly walk away from the finish line. Most spent I have ever been.

In a few days you'll feel like you can run again. However watch out. That SECOND week after the marathon is probably the most dangerous time. Do not run hard then. You'll feel like you can but that's the time when it's easiest to get injured.

After my first marathon, I couldn't walk down steps for two days -- and I was pretty well trained for it (though not as thoroughly as I would have liked -- only a few 20+ milers). Once my legs started feeling better, I resumed running normally which was a mistake. During the second week a tendon on my knee started bothering me and I eventually lost 3 weeks to it.

After my second marathon on a very hilly course, I really wanted to go running the next day. And the day after that. I had almost no soreness at all. I forced myself not to run for 4 days.

The difference was that before the second marathon, I put in many many high-mileage weeks over hilly terrain. Mileage + hills in training = minimal post race soreness. Not to mention faster times.

Ran for the first time since Sunday's marathon, 4 days later, and felt great.........for about 5 minutes! Only ended up running 2.5 miles and it felt like 25 miles. Got that same burning sensation again in the quads. Guess I will take off a little longer and eat some more!

it is obvious you did not put in the 100 mile week as prescribed. Up the mileage and soreness will be a thing of the past.

And Thoner stoops to an all-time low. Congratulations dude and keep up the good work and don't listen to old farts like Thoner.