Advice On Post-Marathon Recovery


Ultra Marathoner and fitness expert Jamie Walker joins us live to share advice on what you should and should not do after running a marathon.

Jamie Walker is a 31 year old personal trainer and yoga instructor who runs over 2,000 miles a year (on average).  She outlined the five things to do after running a marathon… the five things NOT to do after a marathon as well as  what is normal and what is abnormal after running 26.2 miles.  Jamie has run 15 marathons and almost as many half marathons. She has also run more than 10 “Ultra” marathons. She has won a few of them, including Chimera 100k, Dick Collins Firetrails 50k, Skyline to Sea 50K, Armstrong Woods 50K, Ohlone 50K, Cinderella 50K and Lake Chabot 50K. She is also a full-time double fitness entrepreneur as founder and head of Fit Approach and SweatGuru.

What To Do After Running A Marathon:
Rehydrate and refuel
Move for 10-20 minutes
Take an ice bath

What Not to Do After Running A Marathon:
Obsess over your race or race time. Celebrate your accomplishment but don’t obsess over it. It won’t do you any good and will likely drive your friends and family crazy!
Start training again too fast: Take time to let the body rest and recover.
Deprive your body of fuel: If you feel hungry or thirsty the week after your marathon, you likely are!
Listen to queues and eat/drink up! Just try to avoid binging on junk food.

What is normal?
Soreness, stiffness – you might have trouble walking, sitting low.
Feeling hungry – your body needs fuel!
Joint pain – running causes a lot of impact which can cause significant joint pain. If the pain starts to feel extreme, consult a doctor.
Lightheadedness, nausea and stomach discomfort: you may experience a little.
lightheadedness, nausea or stomach discomfort. This is likely a result of dehydration. If it persists, consult a doctor.

What is Abnormal?
Extreme pain. If you experience extreme pain, consult a doctor.
Shortness of breath, prolonged stomach discomfort. If this happens, consult a doctor.