Easy TIPS for QUICKER RECOVERY after your next MARATHON! ALL RUNNERS SHOULD DO THIS!

[@runningwithaj]

My number one tip is for any race distance: Develop some sort of ritual that you can use to celebrate the achievement and the work you’ve put in. Make it something small that you only do after a big race, pb or win. Seth Demoor takes the family to Andy’s for frozen custard. I eat Cold Rock ice cream with mix ins. Figure out your ritual that becomes special to your race as a way of celebrating the work.

[@Frapple92]

I would recommend jotting down some notes as you recover to remember the good experiences throughout the marathon -- people you saw or talked to, funny signs, things that people along the way did to cheer you on, etc. This gives you something to help the mental recovery and to save some good stories that you can share with family and friends.

[@leedaviesfitness]

Think the marathon blues is huge, I've defo been affected by it. Booking another race always helps for me to keep focused

[@TheFODRunner]

Post marathon blues are the real deal!! I always find going back to a shorter block of training afterwards really helps as the thought of a marathon block is too overwhelming!

[@MrSternbear]

My key takeaways from this video: McDonalds and walk to the pub. I'm on it!

[@rych7852]

After my first marathon, after a snooze at my hotel, I hobbled down to the nearest Burger King! 😂 Its become a thing I do after every race now.

[@Kelly_Ben]

🤣 😂 Finally, training advice I look forward to!

[@heathervanhorne888]

Awesome tips! Just finished the BMO Vancouver today- amazing!

[@plantwateringcitizen8787]

Excellent summary, thank you! I feel that many of these tips also apply to recovery from extra long (20+mi/180+min) runs... esp .the sleep, refueling and blues parts!

[@gorantoljamo204]

After Sälen, I was thinking to take a longer walk day after, but Had to sit in the car a couple of hoer. After that my legs was dead. 4 days after when I finally was enable to walk without pain, I stratch my back leg .. But now Im back and gonna do a 50k in 16 Okt =) And yeas. I hit the 5 houer dream in Sälen 42k I smach it with 2 sec!! ;) Keep the videos coming. You and Sarah inspire me alot =)

[@BenParkes]

Well done Göran!! That’s amazing. Congratulations on your great time!

[@chrishunter2228]

First Marathon this Sunday. I think I had overlooked most of this in terms of self care. Thanks Ben. I’m nervous but ready. The taper feels very counterintuitive.

[@delfino19777]

See you at the start line! First time marathoner too

[@Kelly_Ben]

Good luck today!

[@kenfox7007]

This is really useful (and timely with London coming right up), thanks Ben! The part on post marathon blues is interesting - hadn't heard it put that way before but thinking back to previous races I can really relate to it.

[@aliceisafan]

Great video Ben! I’d recommend for VMLM walking the long way round to the Westminster or Embankment tube stops rather than waiting in the queues at Green Park and also you flush your legs out more. I think normally tubes are free with your medal too! P.S. Will defo get a wrap for my winter training!

[@sandravanvalkenburg5502]

Perfect timing for this video! I have a 20 mile training run for the Marine Corps Marathon in Oct. This is helpful advice for that mileage too.

[@BenParkes]

Wishing you a great run at Marine Corps Sandra! 🙌

[@dannyjacobs6734]

MCM is one of my favorite marathons! Enjoy the scenery!

[@tmcmahon021]

After any long run I always hit a hot bath and a cold shower. Then either use my foam roller or massage gun. I tend to get tight calf’s and adductors so those recovery tools really help, and, of course recovery compression socks are a must for me

[@roadrunner708]

Some good stuff in there Ben, I’ll be using the drop bag list for Manchester in a couple of weeks. You’re dead right about keeping moving after the finish. I had a bad London 2019 and sat down straight afterwards. Soon after had the worst cramps of my life, almost in tears! The recovery tips may be useful, I’m down for Liverpool R&R just 2 weeks after Manchester, not expecting a PB there…

[@BenParkes]

Wishing you all the best for both you races! Both really good courses.. Manchester is a little faster.. so you're doing them the right way round!

[@TheVeganRunner]

Great tips Ben - first marathon at Manchester in a couple of weeks, can’t wait to soak up the experience 😊

[@Kelly_Ben]

I am always so good directly after a race, with a massage gun, gentle walking, decent dinner... followed by 7-10 days of zero actual recovery other than sticking to walking. I really need to motivate myself to continue the recovery actions as I'd get back to training so much faster and better...

[@remnant1018]

I’ve only done marathons in fall. I like to skip in place after I cross the finish line to keep warm and loose. Normally there’s a crowd piled up on the finish side and they force you to walk or stand in place a lot which leads to cooling off and stiffening up faster than I’d like. Skipping in place looks goofy, but it allows me to stay warm and keep my blood moving for a little while longer. I also like to keep a giant bag full of protein and carbs in my car so I can continue to refuel on the way home. The action of eating while on the road helps me stay awake too. I’ve driven me and my ex-husband home with him knocked out and me just a little better off than him. I like to set my car and house’s thermostat to offset my temperature change before I get there. And I like to take a near-scalding hot shower once I get home so I can knock off the chill. I have very little body fat to insulate me, so marathon chill usually takes forever for me to warm out of in plain air, blankets, or clothes. Once all showered and dressed like an Eskimo, I like to stretch and then finally sleep like a hibernating bear.

[@garethmaccauley3507]

I’ve done the park run 3 weeks after a goal marathon and ran a great time. I’ve heard from a coach you can be in great condition. Of course on the assumption you’ve recovered and you know don’t over do it

[@feezee82]

I usually don’t get marathon blues. Instead I make a mental checklist of all the things that could have gone better and what I should do in the next training cycle to improve. And I’m also always really looking forward to some guilt-free days off.

[@Kelly_Ben]

This sounds like me! And I usually spend some of that guilt free rest time researching upcoming races!

[@domm.5936]

Just ran my first marathon last month. Walking was tough after finishing - luckily my wife could pick me up 100m from the finish line 😄 Tried an ice bath afterwards but don't think it did anything. The next few days was tough but tried running on day 4 and it was too soon - only lasted 10mins. Was ok to run again on day 7. I think I'll try compression and massage next time. I did have post marathon emptiness, but have now signed up for a 10km event in a couple of months. Also, I think a celebration beer is mandatory for first timers 😉

[@runningoneddie]

Spot on advice Ben! All of your scenarios you talked about I have experienced. I found that the more marathons I did the less extreme the post race soreness was. There was definitely a huge difference between my first marathon and my tenth. I have found walking and keeping moving helps. I also like a jacuzzi / whirlpool after I am properly rehydrated (doing that sort of thing too soon after a race could leave you in a bad state). Enjoyed the video!

[@BenParkes]

Yes for sure.. the more miles you have in the legs over the years certainly makes things easier to recover each time. Jacuzzi sounds great!!

[@prashanthsga]

If you are in a good form, smashed marathon, you'll smash a PB in the coming weeks in shorter distances (my half PB was week after a marathon, though I missed my marathon PB by 4 mins by fading badly in last 10k but improved my half by by 3 massive 3 mins!) Ensure to enjoy the marathon & live with those memories as well (there'll be good memories need to just recollect them) Thanks for another great video, good luck in London & looking forward to see your next videos

[@uras1]

Great advice, i like to practise all of these for smaller races as well.

[@delfino19777]

Sunday I'm running my first marathon ever in Berlin. On the 9th I'm running (or wobbling) the Chicago 5k before i cheer my friends running the marathon, on November 7th I'm running the NYC marathon. Who needs legs?

[@BenParkes]

Enjoy Elena!! Sounds like lots of fun!

[@Kelly_Ben]

Good luck!!

[@jamezday]

Needed this, I'm one marathon into a three marathon month

[@darrenhall5783]

Loving your videos; missed this video before running the Manchester Marathon today however seemed to have my drop bag right having forgotten it on the Brighton one a couple of weeks ago (this was my first road marathon). Looking forward to seeing more useful stuff from you.

[@ThatRunningGuy]

Definitely need to watch this video Ben for my first ever marathon 👍

[@simonecarniglia4870]

Top tips, nothing to add after...now I need to recover before the Marathon 🤣 Just got my bib number and wave for London. Blue Wave1, hope to see you there!

[@BenParkes]

See you there Simone! 🇬🇧 🙌

[@davebowerman9869]

After the Brighton marathon I had an hour deep tissue massage which was horrifically painful but tolerable and helped my recovery. Took 3 days of rest afterward until I regained my mobility.

[@BenParkes]

Yes those post race massages can be tough.. but worth it! Well done Dave, hope the race went well!

[@davebowerman9869]

@@BenParkes Got sub 4 1/2 hours so am happy. Looking forward to receiving my newly ordered Parkes cap. What's your next race Ben?

[@199019852007]

Great timing as I just did Brighton and Beachy Head marathon is looming ahead on october 17

[@markstraffon1198]

This was soooo much help and great advice 👍 👍👍👍

[@leslie7922]

I only have half marathon recovery advice, but eat and drink a lot, wear calf tights, self stretch and self massage, walk around home doing chores, light run two days time

[@richardbrown1573]

Great vid as always. And bring on Maccas for the win I say! 🍔 😂. New caps look great too! 🙌

[@shanewilson199]

Things of you’re in aus… love it!

[@andrewharper4296]

What sort of breaks would you recommend after a half marathon? Three days off? Oh and I totally agree with the walking. I stopped to chat to some friends after my last half marathon and I could feel my legs literally seizing up! 😂 Must keep the legs moving after the finish. Very important 😊

[@BenParkes]

If you’ve given it a big effort then around 3/4 days rest should be good!

[@andrewharper4296]

@@BenParkes Thanks mate. Much appreciated. Due to COVID all my running events have been pushed together but I’m being careful. Half marathon this weekend on Guernsey and I’ll be going for a 1h 50m. Then I have the Royal Parks race in October. Gap between the two should be fine but for that one it’ll be my first UK event in two years so I’m not worried about time. Just want to enjoy it. Great video as always.

[@mariasierra6175]

After my last half in Chester 2 Sundays ago, I sat down for a coffee before heading for the car to drive for 1 hour home. When I walked to the car, I could feel every nerve on my legs go and when driving, my calves kept cramping and I was massaging them whilst driving. Horrible pain.

[@SamHarrison2099]

Got this notification during a rest on a run, gotta finish the run listening!

[@BenParkes]

Hope it was a good run Sam!

[@iberiksoderblom]

Would love to see you Ben, and Sarah in a Backyard Ultra 😁

[@BenParkes]

Haha.. one day for sure!

[@MurhsiziJessica]

Great info

[@annekafrench7120]

Well as all the races were cancelled and moved I have London and Manchester a week apart 😂😂 Done it before, it’s not too bad. Thanks for the advice Ben

[@justindepierro]

Great tips! More importantly how is the mcPlant or BigVegan. I saw they released it in UK not available in states yet ; . ; Was crossing my fingers it would be here before my marathon in 2 weeks.

[@BenParkes]

The photo was from Germany .. a couple of years ago! It’s coming out in the UK soon.. only a very small release to test it out at a select number of restaurants. It was ok in Germany.. about as good as McDonald’s food gets!

[@alisonwoodrow6424]

If you are doing London there may be banks of cameras overhead so look up smile & wave - otherwise you only have a photo of the top of your head as you switch off your garmin.

[@joeljenkins5873]

I deal with the post race blues by just eating myself into oblivion. Then I’m really motivated to get back into running after a couple weeks.

[@eulogyforadream]

Excellent content always. I'm running two marathons in close proximity. Chicago and New York City. Do you have any special tips for getting ready for the 2nd marathon.

[@sfg206]

I completed a marathon 2 days ago in Dublin, legs still a little sore but feel good. I doubt ill be getting post marathon blues as I've entered into a full Ironman next Summer 😂

[@oscar8180]

That multicolour cap in the backgroud looks crazy. Will it be put on the website, or is it a one off? Your videos are really good and super inspiring!!!

[@BenParkes]

Thanks Oscar! It will be online in about 3 weeks! 🙌

[@oscar8180]

@@BenParkes Nice one 😀

[@Veroweithofer]

What’s your take on alcohol post race? So many races offer beer afterwards. I don’t drink, but I do wonder about having a beer after a race?

[@mtkmatt]

Love it 💪🏼

[@michaeleaton6249]

Thanks Ben! Is that hat available on your website? I got two a few weeks ago but don't like the Legend Running Hat with it's soft visor bit, I much prefer the #gettingitdone cap!

[@BenParkes]

This new design will be on the website in a couple of weeks! Lovely to hear you like it 🙌 feel free to get in touch via the website if you have any questions 😀

[@UDR-Channel]

Darn it, wish Id seen this 5 days ago. Today is my 5th day post marathon and calf muscles really sore and tight. Only today do I feel like I can go running again

[@training4fitness732]

Hi Ben, Great advice on the kit bag. Personally I also go for a swim and sauna on the same day to really gently stretch out. In May this year I ran 10 Marathons in 10 days. So effective recovery was essential with a saltwater bath, recovery oil and massage gun. This December I’m planning on running 21in21 Ultra Marathon distance virtually. Please feel free to give me a shout whilst I count down the hours. Regards Paul Woodhouse Aka Woody_the_Runner

[@mattpbassman]

Great tips - thanks Ben!

[@ifonly4486]

10 grams of glutamine post marathon. Incredibly efficient for muscle recovery. Nothing funky just the most abundant amino acid in the body.....

[@dannynewell8065]

Salt baths dude

[@aajayi]

Too many irrelevant and unnecessary music!