Training the Whole Body after Running a Marathon


Congratulations! You did it! You have finished one of the most challenging sporting events out there- the marathon. It is grueling for muscles, bones, feet, and even mentally as well. How many times did you want to quit? But you didn’t- and that’s what counts. But now that you’ve finish, what do you do? Immediately after a race it seems we all know the drill: get warm, eat bananas, and possibly later get into an ice bath to reduce swelling.

Recovering from running a marathon is an oft forgotten step in the training plan. Without proper recovery, runners increase their chance of injury and could possibly prevent future personal records as well. The inflammation and muscle plains will hover around a recovering body for up to 14 days after a marathon, thus not allowing your muscles to be at full strength for almost two weeks. That means before you jump back into regular training schedule, give your body some time to heal.

Some suggestions for a better recovery start with avoiding cross training for about 2-3 days after the marathon to allow cell damage to repair. This means whole body training should wait for a few days prior to jumping in again. Asking a personal trainer, who specializes in running or physical recovery for athletes, for assistance in how and when to get back into training can prevent serious injuries and prevent loss of previous training.


Once past the three days of rest, a NYC personal trainer can help guide you through the next steps to recovery and training. By day four, you might be running again, but a trainer can help guide you through easy effort cross training for one or two days. By Day 14, your trainer will increase sessions of cross training to possibly three days, still erring on the side of gentle with a little more intensity. By six weeks in, you should be back to your regular schedule and might even be back to racing, too. Let your trainer guide you through the recovery so your next New York City Marathon time is the best you’ve ever had.
Location: New York, NY 10024, USA

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