How Runners Can Improve Their Recovery During Marathon Training

Marathon training can really take a toll on the body, and it’s important to keep up with recovery during a training cycle. There are some basic things that runners can do to help with recovery to keep running strong and reduce the likelihood of injuries or burnout. Here are some tips for how runners can improve recovery during marathon training. 

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How Runners Can Improve Their Recovery During Marathon Training

As a younger runner, I never took recovery seriously. Once I started getting injuries then I did try to focus on recovery but to me that meant stretching and foam rolling anything that hurt. As I have gotten older I have learned that recovery is about much more than that, and can really help you to get the most out of your training.

Sleep

Sleep is one of the most important recovery tools that we have. When we sleep our bodies have the opportunity to recover and repair damage that was done during training. It also helps us to feel better for future workouts. While some may say that sleep is free I know that just because there is no price to it that it does not come easy for everyone. Some people have kids who keep them up at night. Others have a very busy schedule and it feels like in order to train sleep needs to be sacrificed. And for some, our stressed out brains just like to wake us up in the middle of the night.

As much as possible, try to prioritize sleep during marathon training. While not every night may be perfect, getting a few good nights of sleep each week is better than none. Other tips for better sleep are to limit screen time and alcohol before bed, which can impact sleep quality. If you are struggling to sleep comfortably, you need to try a Lagoon Pillow, which has been a game changer for me! (Save 15% with the code MILEBYMILE)

Nutrition

There are a few different areas of nutrition to focus on during marathon training: intra-run fueling (the fuel you take while you are running), pre/post run fuel (what you eat directly before and after your runs), and general nutrition (what you are eating throughout the day.)

Intra-Run Nutrition

As your runs get longer it is essential to take fuel during runs. Once long runs each 80-90 minutes its a good idea to start taking fuel. The longer you run, the more fuel you will need. By practicing fueling during training you will learn what does or does not work for you. This also helps you to train your gut, so you are better able to handle high amounts of carbs on your runs. If you are looking to try out some different fueling products, I recommend taking a look at Fuel Goods. If you want to check out some of my favorite fuel, I put together a cart of items from Fuel Goods. You can purchase some of them or all of them to try, or swap out items for others that you prefer!

Pre/Post Run Nutrition

Ideally, you should be trying to eat something before and after your runs. I know many early morning runners have a hard time eating right before heading out. Some ideas to try are a banana, a piece of toast, a honey stinger waffle, or a pop-tart. These are quick and easy but you may need to find what works best for you when you don’t have a lot of time to digest before a run.

If you run later in the day, you may need a small snack if its been several hours since your last meal. You can try some of the ideas above or anything that you know sits well in your stomach. By fueling properly before a run you will ensure that you have enough energy to run and will avoid a deficit from running without enough fuel.

After a run, aim to eat something with about a 3:1 ratio of carbs to protein. Don’t stress too much about the amounts; typically if you just find a carb to eat and add on a little protein you should be good. I like to make a smoothie after my runs and I add in some protein powder. You could also do some fruit and a Greek yogurt. These are just some quick ideas, but if you have time to make a full meal right after your run then that works too! The faster you can refuel, the better your body will be able to recover from your run.

General Nutrition

While you may find yourself eating alot of simple carbs before and during a run, throughout the day you can try to get in more whole grains and high fiber foods, including fruits and vegetables. There has also been more information lately on the importance of protein, especially for women as we get older. For more individualized guidance consider working with a sports focused Registered Dietitian. I find the resources from Featherstone Nutrition to be very helpful.

Hydration

Good nutrition and hydration go hand in hand. Of course as runners we need to be drinking water. It can be helpful to carry around a water bottle and take sips of water throughout the day. Electrolytes are important as well, and can help you feel better when recovering from a run. Some of the key electrolytes include sodium, potassium, magnesium and calcium. Symptoms of electrolyte imbalances can include muscle cramps, muscle spasms, dizziness, fatigue, nausea or even lead to hyponatremia (low blood sodium).

There are many ways to take electrolytes during a run. Some of the popular products include Nuun, Liquid IV, Skratch Labs, and SaltStick Caps. These can be added to water in tablet or powder form. You can use some products like these after your run as well.

Take care of your body

There are many ways to take care of your body during marathon training. Rather than stopping your run, doing 5 minutes of stretching, and forgetting about your recovery for the rest of the day, try to incorporate some of these strategies throughout the day.

Mobility

Mobility is different than just static stretching because it involves moving a joint through it’s range of motion. This can be a part of a warm up, cool down, or a separate set of exercises that you do at another time of day. Pliability is an app that guides you through mobility routines. Find a bunch of exercises that work for you and try to mix them up throughout the week. Even just 5 minutes here and there can go a long way.

Self-myofascial release

Self-myofascial release includes things like foam rolling, massage guns, and other rollers/massage sticks. If you have the time and means to get a real massage, that’s great. But doing this on your own means it can be done daily, and a little bit goes a long way.

FInd some tools that feel the best to you. Maybe keep them in different areas of your house. For example, you can foam roll when watching TV or roll your feet on a lacrosse ball while brushing your teeth. I even keep a medium sized trigger point ball in my kitchen and I will roll my hips on it against the wall as I am making dinner.

Movement

I’ve been guilty of going for my run, and then barely moving for the rest of the day. Anyone else? Of course we need to rest to recover, but moving around a bit can get the blood flowing and help you feel better. Try walking for a few minutes here and there throughout the day.

Other potentially helpful tools for recovery during marathon training

There are many recovery tools available, and you certainly don’t need all of them. Here are a few other products that may help with recovery:

Compression boots
Compression socks
Red light therapy
Epsom salts

Breathing

This one may surprise you- I mean we breathe all day, every day, right? But consider how a few minutes of intentional, slow breathing can help to reset your body and mind. My favorite way to do this is in child’s pose, but you could also just lay on the floor or on a bed, or do it while sitting or even standing. Just try to get comfortable and relax your body. Breathe in deeply, thinking about sending the air deep into the bottom of your belly and expanding your torso in all directions. Hold for a few seconds, and slowly release all the air. Repeat for as many times as you want. As you do this, try to relax your mind and avoid thinking about other things, just focus on your breathing.

There are many ways to recover during marathon training, and by focusing on these different areas you will have the best chance of setting yourself up for success! Think about recovery as an ongoing process, and try to include a few things into your daily routine to make them a habit.

How do you improve your recovery during marathon training?

You may also like:
Race Day Recovery Tips
Injury Recovery and Nutrition
Beyond Foam Rolling: Using Self-Myofascial Release Strategically to Prevent Injury

Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.