HOW TO RECOVER FROM A MARATHON | SAGE RUNNING TIPS

[@andrewamy10]

I wish I'd watched this a week ago. It's helpful to be reminded that even pros are not running after a marathon. I ran a hard long run 5 days after Boston and now have tendonitis. I think I'll be fine, but I've unnecessarily prolonged the recovery period.

[@TzenHD]

Thank you for this video Sage! I finished my first marathon 4 days ago (3:51) and wow it's hard to find content on anything about how to tackle post-marathon anything. I'll be using your recovery advice and easing back into training at a much more conservative schedule than I originally planned. Definitely not worth the risk of injury. Thank you again, appreciate all you do!

[@moondwag]

Even after 6 yrs your advice is very welcome. just did my 3rd LA Marathon

[@Alex.1739]

Day 5 now. I dont have to walk down stairs sideways!

[@charlesatsye5512]

Thank you for all your tips! I ran my first marathon this summer. A mountain marathon. I saw one of your videos about how to make your legs corse from the pounding of trails to get better. I ran a mountain half, city marathon, and 2 weeks later my first ultra trail marathon at 35 miles.

[@thesceptic1018]

Totally agree, beer and patience.

[@IdDuncan]

Thanks for the video. You are the man. After my first marathon I have made all possible mistake... Start Running too soon, too hard, and too long... and i paid the price... repetitive flu... knee pain, muscle soreness, general exhaustion... I have learnt my lesson, take time to recover, don't overestimate yourself, be patient and listen your body...

[@geoffpeterson1698]

Good advise Sage.I'm glad I watched this because you touched on some things that I didn't think of. I just finished my first 100 miler this weekend. 7 days completely off for recovery. My next 100 mile training block doesn't start until june so I'll watch it and just run easy until then. Thanks for the talk :)

[@PurposefulSpeech]

As always, another very helpful topic! Thanks! You should do more music intros! Miss those fun music tidbits.

[@today-nl]

Just finished a marathon and thanks a lot for the great video!

[@adammarshall7074]

This was great, as I'm going to have to recover and taper between close races this summer/fall. To repeat a training question: I'll be running a 12 hour timed race in July. I'm doing morning/nights runs & B2B long runs. But I'm concerned about running overnight. Do I need to train in the wee hours of the night, or is training and learning to run tired enough? Overnight runs would be rough with my schedule, but I want to be prepared. Thanks!

[@InfinityAtlantic1]

Just ran my first last weekend, digging your videos. Picked up your beginner marathon program for my next.

[@jakebeach7056]

Really liked the video. I ran 2013 Portland Marathon at 17 and ran 2:52:18 without running farther than 20 miles. Doing it again this year but focusing on my training more with long runs and intervals. Think the tips will definitely improve my recovery this time.

[@gabstar60]

I was under the understanding that compression socks while laying down do not promote blood flow, they can have the opposite effect by restricting blood flow. They work when you are standing up as they are designed to fight against gravity.

[@patrickvoo]

thanks for this sage! what are your thoughts about weight-gain (acceptable or unacceptable) immediately after a marathon/ultra?

[@mathews0618]

One of the other factors is kidney and cardiovascular damage. The stress caused by a marathon can take months to heal in these areas so dont do workouts that cause a lot of muscle breakdown.

[@nberkel]

Timely video. Should have probably taken it easier after my marathon but couldn't resist capitalizing on my fitness for some 5k prep. Now it's time to nurse my IT band...

[@MRNBricks]

Good advice! The mental part is hardest for me. Telling myself that it is okay to take time off is difficult. Especially when all I want to do is eat everything in sight!! :) Off topic, you might consider a better microphone. Sometimes the hiss and background noise is so bad, it is difficult to hear you speak. Thanks again.

[@amadoudiallo8129]

I completed the Canada Vancouver Marathon last Sunday May 7. And I took 4 full days off running. Resumed running on Friday May 12.

[@andreacadavid6335]

Great video!! Thanks For sharing!

[@ArwebsitedesignCoUk]

How far in advance do you prepare and plan your races? I am already setting my sights to 2016 with 2015 being the year of building up general race experience... along with that, with your plans that far in advance, do you train hard this year ready for next year or do you go steady and aim to build up a good fitness base ready to push hard in Jan 2016?

[@wagsbass]

Thank you for the tips Sage, you sir are the man.

[@thecourrrr]

Just ran my first marathon on Saturday. definitely taking this advice to heart. But first week of fall is my favorite time to run, haha. Guess I could hobble.

[@Morfeusm]

coeur a how was your first marathon? I got mine yesterday:)

[@thecourrrr]

oh man I had bad timing of bronchitis...I still ran the race and didn't get the time I wanted. now I'm on medication to clear up the rest of the sickness. hopefully yours turned out better

[@Morfeusm]

coeur a well mine went not so good too. My IT band started flaring up suddenly (hadn't had this issue for years) causing my knees hurt really bad from mile 6. I got to considerably slow down and missed my goal time. But hey, we finished our first marathon! And I didn't walk! 🎉👍🤘

[@thecourrrr]

yay same! one thing I was resolved on was to not walk.

[@cheyenon]

GREAT TIPS SAGE!!! DO YOU HAVE ANY VIDEOS ON BACK TO BACK RACES???

[@zachc8706]

Sage, another great video! So the biggest issue I have with recovery is eating something immediately after the race (or a long run over 8 miles). You said, "Stomach whatever you can get". Honestly, this is the biggest issue for me. I can not keep down solids foods; they honestly seem disgusting to me at that point. So would shakes suffice? If so, do you have any liquid recommendations for getting those calories down?

[@dwarmour]

that intro swigging the beer cracks me up :))

[@NupeDaddy]

Sage, I'd really like to hear about when your training doesn't go according to plan. For example, do you ever go for a run (tempo, intervals, etc.) and it just doesn't go right. What do you do? How do you regain your mojo?

[@GT-kx6hm]

5yrs old, but still handy! Any updates since? Question: for a proper-running formed, seasoned runner, what should ache during the marathon and days later? As I've learned to get "better" over the years, different leg parts ache more.. like this time, my quads seemed over worked. Any tips would be appreciated. Thank you for the great vids.

[@jrwatts13]

I've recently moved from a 8mm heel drop to a 4mm heel drop. I know some people who run in a zero drop. Could you provide any insight into the pros and cons of one vs. the other?

[@mulalomercytshivhilinge4913]

Coach Sage, first time I hear you say you do comrades marathon. How many have you? I am from South Africa. Comrades marathon is our icon marathon

[@maximuz7375]

Thanks, Sage. Great Training talk Video.

[@Cheese_Meister]

I did a marathon yesterday. Good info here. Not to mention the sunburn lol.

[@TheMoonSeesMe]

Hey Sage - great talk. Going along those lines - I have a marathon 6 weeks after I run a 1/2 marathon. What is the best strategy for keeping fitness and strength as high as possible for runs as close together as this?

[@dougandrews209]

So where did you get that shirt?

[@number1fan262]

Different approach to recovery time/methods in terms of rest or easy days following a trail vs road marathon or ultra? Thank you for your help, Sage!

[@alexp7750]

just did 63km today and im in bed and can't move. no way on earth im bending over putting compression socks on my blistered feet.... help

[@j.milleraabamsc9400]

Lmao

[@larrycetti7286]

really enjoy all your videos hope you do some go pro stuff on the ccc coming up . You will have to weigh the benefits of a awesome video verse best race result I think the a 30 min or longer video of arrival to post race could break out with huge views . most utmb videos have been done in foreign languages by euro runners . Your take on training for, getting there, some pre race settling in, and for and competing in your first CCC is of huge interest to me and I believe other trail runners. best of luck in your racing. Really like the local fun trail outing with the other runner videos too. Regardless of what is done my take is that You tube content gives immortality in a way not unlike the stories and myths of the past.

[@benlee526]

You heard it here folks. Sage endorsing Taco Bell!! 👍

[@virgilious]

Hi Sage ! on the same topic, only slightly more extreme... i ran a 220 km Ultra trail run. basically doing OK but a few problems in my legs : right knee feeling a bit in pain and left foot suffers from some swelling. would like to hear any ideas from you or other viewers. Sadly, there's not much info once you go as far as these distances...

[@perchristianeggenmjs260]

Is it safe to run for a pb (if im in shape) on a half marathon a month before my big Marathon goal? (goal 1.17 half, 2.50 full) . Btw love your content!!!

[@deonpetrus]

He left you hanging.

[@sebastianescobar2347]

Are core workouts helpful for running?

[@wagsbass]

I was wondering that my self.

[@harris0n_t]

Sebastian Escobar most definitely. without core strength you'll have no stability.

[@stevenmhensley]

Sebastian Escobar Maybe even a video on cross training in general.

[@Vo2maxProductions]

Sebastian Escobar YES. Check out this video that Sandi and I made about planks/core work: kzbin.info/www/bejne/h5DTdWOpiZ53eJY

[@Mrkevi123]

Yes. Many runners make the mistake of never weight lifting. You should weight lift to do core, legs,and back. This will in turn give you the ability to push forward in races. Does your back hurt or hips hurt after a race? This is because many of your secondary muscles are too weak for the long run.

[@Gerhard2770]

Does this also apply if u ran 21 miles and walked the last 5? :-)

[@mattellenberger27]

Where did you get that awesome shirt? (I assume at the boston expo but from what company)?

[@spinswimscream25]

whats the best and safest way to incorporate an extra day running from maybe 3 days a week to 4-5 days a week?

[@Mrkevi123]

There isn't a way. Be smart not stubborn. You'll be faster by running only 2-3 times a week vs 4. You have to let your muscles recover.

[@eisenkreuzmusik]

A massage on the day after is heaven. A sports massage, avoid the deep tissue!

[@sam4002]

Best intro =)

[@jacobsnyder8865]

This is going to sound like a yucky question, but do you ever get runners belly after extremely tough long rungs? I think some also call it runners GI? Pretty much all the "pepto" symptoms for several hours after race day or very intense long rungs.

[@axlrosea675]

'let's go monday'. i lol'ed hard.

[@andys121.]

sleep is important

[@julianangeles9529]

SAGE, HOW ABOUT A BLOOPER FOR YOUR NEXT VIDEO?!

[@harrytarentaal4190]

Hi Sage. would like to hear ur comments on ur 6hour 3min Comrades. Congrets anyway.

[@anonamemiss]

Are there activities that are okay whilst recovering outside of running?

[@benwilloughby3389]

Sort of a gross topic, maybe most don't struggle with it but I would love to know how to prevent blisters and also recover from them.

[@Prussian7789]

Vaseline and good fitting shoes

[@jmk3270]

Could you discuss proper carbing race week. Do you do more than normal, how do you avoid weight gain since running less miles. Thanks

[@Mrkevi123]

Start carb loading 3 days prior to the race. Stop all work outs and start carb loading. You nees your muscles well rested and not beat up or recovering during a race. Also don't do any runs or workouts tmduring carb loading. The reason younger load is to store your glycogen stores. You do not want these less than full. Many people hit the wall without being tires because they did not carb load enough. Imagine that this is the gas that keeps you moving and you don't want to run out.

[@lavasyst]

thanks for sharing your secrets :)

[@thegreatoutdoors1000]

I did an easy 20 miles the day after my marathon, and just a short 140 mile week after of just easy running

[@josphellihsilak4588]

You sir/madam are a beast. That's pretty damn impressive. What's your marathon PR?

[@thegreatoutdoors1000]

+Josphelli hsilak thanks, first marathon last year 2:20, half 1:05 10k 29:00 5k in the 13:50s!

[@josphellihsilak4588]

El Coyote Loco that's amazing. Your a gifted athlete to hit those numbers. Nice job.

[@thegreatoutdoors1000]

+Josphelli hsilak thanks, not gifted, just very hard training

[@Mrkevi123]

What about chaffed nipples after race? What to do about this?

[@Sheerin777]

I always smash some full fat, full sugar, chocolate milk asap. Works wonders and a great reward for crossing that line. Then it's a Guinness!

[@alexoblak3441]

Sage, your channel is great👍 I like your videos, but the compression socks are fake, non of elite runners uses them unless if he's sponsored to do so as you do....other runners buy them 'cause they don't realize that's just a inefficient marketing trick...unfortunately 🙁

[@kanskesenare2246]

Woop wooop!

[@mishkadreamrunner673]

Looks like IPA, the strong one 7.5 abv

[@johnmarcsik2202]

Whole pizza after my 30k hit the spot

[@manuelmora6620]

Huh ? I thought beer just gets you really dehydrated , I know it has a lot of carbs but wouldn't it cause dehydration and do you know a video I can look up to find out how to work on good running form like what are some types of things you can do to get good running form because my arms really don't seen to be going fowar they do in the beginning of the race but then they sorta of move side to side is it because my core is really weak ? I hope you can make the time to answer my question coach

[@jayantapanigrahi4920]

I struggled intensely with cramps after the 21st mile. How can I simulate the condition so that I can train through the pain.

[@franzbo79badasssubscribers12]

Since drinking alcohol dehydrates you, it's better to leave beer out of your recovery mix.

[@selfcoachedrunner]

Franz Bose A 5-10% beer is going to dehydrate to a small enough degree to easily be compensated for.

[@franzbo79badasssubscribers12]

If you're toast at the end of a marathon or ultra, alcohol should not even be on your radar.

[@Simco_]

Franz Bose Sugar alcohols are the only macronutrient absorbed in the stomach. If an IV isn't an option, they are fastest way to intake calories. That's why beer is present at the end of races, not just because YAY BEER.

[@franzbo79badasssubscribers12]

It doesn't matter if it absorbs quickly, alcohol is bad choice to drink when you're dehydrated.

[@Simco_]

Well, you're faced with the option that it does matter and that's why people who are more experienced and more educated than you choose it or that it doesn't matter and you know more than professionals.

[@Kalithea333]

MMMmmm Beer! :D

[@parkerw262]

What kind of beer was that??

[@suzuka1307r]

i m worried that u drink after a race

[@JuanSanchez-yk3eg]

your eyes xD