How should Chicago Marathon runners recover after big race?

Dr. Kirk Spencer, the medical director for non-surgical sports medicine at Advocate Health, says there are several keys to recovering from the big race as runners return to their regular lives, and it all starts with getting enough rest. “Every marathoner should recognize what they accomplished and give themselves credit for that. And what that really means is, taking a step back,” he said. “You ve spent so many days, weeks and months putting yourself through a huge training efforts, and now s the time to enjoy the reward of finishing your race.” Getting enough rest absolutely means getting enough sleep, he said. “Sleep is more important now than it ever was,” he said. “That is when your body really does heal and builds back its muscle. Make sure that you don t shortchange your sleep as you celebrate this achievement that you ve gotten through.” Spencer does say that getting rest is key, but that runners shouldn’t eschew physical activity altogether. “Get out there and keep moving those joints moving, moving those muscles, stimulate them towards the idea of recovery,” he said. “And it would be a good idea to get on a stationary bike, go for a swim, go for a light walk in the three, four days after the marathon to really get the body realizing that it has to keep moving and that the joints can withstand that kind of pressure.” In addition to sleep and occasional activity, hydration is absolutely critical. “This is a way of flushing out those bad metabolites and that lactic acid and that breakdown,” he said. Eating properly is also key, with carbohydrates and protein-rich foods serving bodies best. “In the days and weeks leading into the race, you are focusing on fueling in the carbohydrate realm. Now you re fueling for recovery, and so now you want to have some carbohydrate building blocks, but you also want the protein for that muscle breakdown in that rebuilding phase,” he said.