Definitely keep moving afterward you finish for a while.  Walking a bit will keep you from stiffening up.  Best, best, best advice ever:  When you get back to your hotel or wherever you are staying, take an ice bath.  The difference between how sore you are with and without the ice bath is huge.

Try it on your long runs also. 

I've read to have some protein to help start the repair of muscles within the first 45 minutes or so.  For some reason, however, the post-marathon food always seems to consist of carbs only.  Look for the nearest burger stand!   There was a great post-marathon (or long run) time line in the last Runner's World.  It's posted elsewhere in these threads, but I'll have to look it up.  If you have the magazine, look it up.

Everyone else will have tons of useful info.  The most important to me is walking a half mile or so after the finish, eating some protein AND carbs soon after, even a little, and rehydration throughout the day/night and an ice bath.  As far as a nap, I usually try to take a short one, especially if I'm going out for a post-marathon celebration later, but usually am too hyped up to sleep.  You're going to love this!

OK, keep moving is probably #1 but it can also be very hard to do, depending on when you finish.  The finish/refreshment area can get very crowded at times.  Then rehydration (no, beer doesn't count) and getting some carbs are next, followed by (or including) protein.  Can anybody say cheeseburger?  An ice bath is good for those who like such things.  The usual recommendation is to hold the massage until the next day.

Len

I can't eat much RIGHT after a marathon.  Light snacks are it for me.  Everything else just seems to take too much effort.  And plenty of hydration.  But as everyone else has said, keep moving.  Your legs will thank you the next day.  I walked several miles after the Country Muisc Marathon and felt great that afternoon and the next day.  Not ready to run a 2nd but well enough to confirm the results.

And definitely a nap.  After I get out of the shower, there's not much else on my mind.  And like Jesus, it could be 3-4 hours, easy.  A lot of that depends on how much sleep I got two nights before.

And after I wake up, it's time to think about some real food.  A nice bacon cheeseburger and beer.

The big prolbem with MCM is it's VERY hard to keep moving after you cross the line.  I stood in PAIN for quite a while waiting for my medal and snacks, then my finisher photo, and then the line for the metro.  I did a lot of walking in place.

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Redward wrote:

Some marathons, like NYC, force the participants to walk for 15 minutes or so after the race. Personally, I found that extremely annoying, and don't think it matters that much in recovery. My best recovery was at a small marathon hosted out of a YMCA which had a hot tub available for runners after the race. Beyond that, eat and drink what your body dictates. Some people gobble protein and carbs, which I suppose is ok. One year the MCM had a free beer stand in a semi-obscure location near the finish, and few noticed it. I enjoyed a couple of beers there, and looked for it last time I ran the race, but it seems to have vanished.

A veteran marathoner told me early in the game that you should go out and jog a mile the next day, no matter how bad you feel, and that seems to be a good way to get back into running mode. I don't know whether it really pumps out all the waste products in your muscles as it is supposed to or not.

The important thing to recognize is that your body is badly damaged, and you must recover. Don't go out and try to run more than a mile or two at a time for a week or so. Afterwards, don't race for a month, even if you feel like it.

Ed

Ed your experience never seizes to amaze me.  Yo do so many things that are contrary to the mainstream advice.  I am glad it works for you but much like I am you are a rare beast when it comes to running.  I am speaking from a marathon or 2 a month this year and here is what I do:

1.  Walk and enjoy the legs cramping.  Stretch as needed but walk none the less

2.  Drink some water or sports drink.  I enjoy a beer but usually not immediately following a race.

3.  Eat what ever it is the body is craving.  I am not big on carbs at this point even though that is what I need.

4.  Find ice for my lower extremities and begin the icing process.  Ice baths work well if able to be had.

5.  Naps are not necessary but if tired take one.

6.  Beer and a light meal are now a great thing.  Another beer for good measure.

Now that I am totally dehydrated I begin the water sipping plan for the remainder of the day.

Jimmy

I haven't been posting lately, but you're correct that I have run more than a few marathons.  In the end, all that really matters is training.  I realize that the methods may change for people who plan on being out there four or five hours, but my viewpoint is generally that you should train so that you won't be out there that long.

Ed

Redward wrote:

I haven't been posting lately, but you're correct that I have run more than a few marathons. In the end, all that really matters is training. I realize that the methods may change for people who plan on being out there four or five hours, but my viewpoint is generally that you should train so that you won't be out there that long.

Ed

Kat is correct I must play nicely.  That being said I try and not push those that are not as fast out of my way.  My advice is for those that will be out there having fun and pushing their bodies in ways I don't always have to.  I have always finished my races in the 3 hours range.  I usually push through the later miles with little fluid intake to save it for those in the 4-5 hour range so that they can have the fluid needed to keep them safe.  While I applaud that you are fast I think it wild to assume that all people can run these speeds, no matter how much training they have done.  In my first marathon I finished while there were still 17,000 people yet to finish and 100's who had started but probably never finished.  Again I am sorry for my harsh tone but I am a front runner that respects the back of the packers more so then I do the elites.

Jimmy

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lenzlaw wrote:

I take in whatever my body wants. I pretty much have to force fluids for the first hour and I can't eat for about 4 hours. Nita offered me half her cheeseburger after Nashville and I wrapped it and took it back to my hotel room. I finally ate it about 4:30 that afternoon.

 

 

 

 

 

Len

 

Normally I would never give away a cheeseburger, but I had just finished a hot dog at the finish line   I usually keep walking after long training runs -- well, always -- but after CMM it took every ounce of energy I had to step over the finish line -- and I'm not sure I would have even done that without Jimmy's pushing me -- and I HAD to stop for fear of falling over dead if I took another step.  I stopped right at the finish line for about five minutes, catching my breath, then sat my as$ under the nearest tree and didn't move for 30 or 40 minutes.  Of course we walked quite a bit later that day, but I wasn't sore much at all the next day, luckily.