Post- Boston Marathon Recovery Tips

Disclaimer: This post is sponsored by Fizzique through a campaign with Fit Approach. As always all thoughts and opinions are my own. 

I’m still finishing up my big Boston Marathon race recap (so much rain/wind/cold! so many thoughts!) but have really been focusing on my recovery since the race over a week ago. I talked about how my marathon training has been different since my injury , but I’ve also been more conscientious of my recovery as well. With travelling to Boston and an out-of-state wedding right after I haven’t been doing any foam-rolling or exercising. Now that I’m over a week out I’m focusing on getting myself recovered and reverse tapering back into running. I’ve talked on my blog about some broader post-marathon tips, but today I’ll share what I’m focusing on this week specifically for recovery!  

REST

I’m still trying to get plenty of actual sleep during the week, especially the couple days post-race. With the weather conditions along with regular hills on the Boston course, I read from some others that they felt they needed more rest after this race than previous ones. It is important to give your body proper time to fully recover, even if you are feeling better a few days after. This article from Runners Connect  talks about the physiological changes in your body after a marathon including how it takes your muscles about 2 weeks post-marathon to return to full strength. 

After the Philadelphia Marathon I really didn’t run except for a couple miles while coaching for 2 weeks and am doing the same after the Boston Marathon, especially because I had some foot pain the last few miles.

Mid-walk coffee break in Boston

LIGHT CROSS-TRAINING

Last week with travelling in Boston and then to an out of state wedding I really did not have time to workout anyways. I walked around Boston a lot the days post-race which helps with blood flow and getting my legs moving. This week I’m adding in some cross-training such as cycling, yoga, and some strength training (mostly upper body focused!). I took a spin class yesterday, and it felt so good to get sweaty again. 

HEALTHY EATING

After some carbloading and eating more to help my body recover post-race (along with plenty of celebratory treats and good food in Boston!), I am trying to get back into more of a routine. That means including more greens and veggies back into my diet as well as balancing more proteins with carbohydrates. 

For me that includes more salads for lunch as well as being more conscious of trying to eat balanced meals. I’ve been loving these Fizzique sparkling protein water drinks as yummy afternoon pick-me-up that isn’t a sugary protein bar or shake.

TAKE CARE OF YOUR LEGS

With travelling this is the one area I neglected and need to focus on this week. That means adding in extra foam rolling and stretching. I also want to get back into doing my physical therapy banded hip and glute exercises. After my travelling I have gotten back into my once or twice weekly Epsom salt baths to help with recovery. If you can get a massage like I have after a couple previous marathons, that can be a big help with recovery as well.

I love warm Epsom salt baths after a hard workout.

I mentioned Fizzique before which is a clear, sparkling water with 20g of whey protein for only 80 calories (0 net carbs) that contains no sugar, artificial flavors or preservatives, and is free of many things people care about (GMOs, soy, gluten). I was able to try it out via a sponsored campaign through Fit Approach. 

I like it because it’s easy to pop one open for some extra protein in a refreshing sparkling water instead of making a big shake after a workout or eating a protein bar on-the-go. Obviously you should be trying to get lots of natural sources of protein but with a busy lifestyle, I find that some supplements and snacks can be helpful.

Sidenote, I am skeptical of protein-infused things as a trend, but as a fan of seltzer and La Croix waters, I was intrigued. I was pleasantly surprised to enjoy the Strawberry Watermelon and Tropical Limon flavors. Upon first taste I could tell it was not just a normal water because the flavor is a little stronger and slightly weirder than some sparkling waters, however it’s clear and bubbly as well as really easy to drink when served cold.

You can try Fizzique for yourself by ordering on their website and using my code LAURENSFIZZIQUE to save 10% or order it on Amazon.  

There is also a Fit Approach & Fizzique “Curb Your Cravings” Instagram Challenge running April 16- May 4 with three weekly Instagram photo prompts and a chance to win a case of Fizzique.

How do you recover after a big race or event?