I’ve heard a number of recommendations ranging from a 30 minute ice bath to a pitcher of beer and large pizza.
What do you do in the hours after finishining an IM that help you walk and function normally the following day?
Jude
How you function the next day has more to do with how hard you push yourself during the event rather than what you do immediately after finishing.
If you want to function normally - don’t push too hard.
Use a sterile needle - pop any blisters - have a warm bath - go to bed - no booze
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"Finish, Hot tub, beer, BBQ ribs. In that order.
Morning after recovery run. Run easy, yes it hurts, run until you feel like like you are running smooth, then quit. Should be about 1 mile. Go have a huge breakfast."
Joe Bonness
I wouldn’t listen to him, Joe Bonness doesn’t know anythng about recovery.
Support Crew
to reduce inflammation that will occur w/in the muscles due to tramua the ice bath is a great tool. Don’t forget that the next morning another one would be good as well. As for the running the next day, I’d persoanlly hold off until you see how you feel. An easy 10 min spin or an easy walk might be better.
Immediately, or with in 30min at the latest after finishing you want to consume protein and carbohydrates to facilitate muscle repair and replenish your glycogen stores. Sleep lots if possible and whenever yu feel tired if possible.
Kiss wife and kids; promise never to indulge in the insanity of IM again
Uncross fingers
Walk to get recovery drink
Walk to swim venue and soak your legs for awhile
Walk to massage tent and get a massage
Cheeseburger x 2
Water
Sleep
Pancake breakfast and water
Walk/jog
Massage.
Thanks. Excellent input that I will keep in mind when tailoring my own “personal recovery strategy” - well, except the part about not pushing too hard… that might be difficult.
Jude
For me I felt like not eating anything. I was well hydrated as once everything settled down I peed and peed and peed some more. About 2am I literally bonked in my sleep and woke up with the room spinning and tingly all over. I proceeded to down bowl after bowl of capn crunch and life returned to normal. If your not hungry, go a little easy, if your hungry and feeling fine, do what you do best. I’ve seen a few pig out and certainly regret it a few minutes later. I wish I had a change of clothes and a will to hang out for a while instead of rushing back to the hotel. It’s fun to catch the eyes of the finishers as you aknowledge one another, but I missed not seeing many of the last hour finishers.
I am not sure that there is much you can do to REALLY accelerate the recovery. How beat up you are will depend on, how hard you pushed on the run. It’s the run that really does the damage. I say this with respect but many who walk a lot of the marathon are in remarkably good shape with in a day or two. Also, affecting you will be total volume and fitness going in.
The reality is that the type of micro-trauma that your legs get in a 3 hour plus hard run, takes about three weeks to heal up. There is very little you can do to acceletate that significantly.
So by all means, enjoy the pizza, beer and as much R & R as you can get. You have earned it.
Fleck
The reality is that the type of micro-trauma that your legs get in a 3 hour plus hard run, takes about three weeks to heal up. There is very little you can do to acceletate that significantly.
Plus, at 6’3" and close to 200lbs - the run is NEVER gentle on my body and recovery is usually a bit longer than you fleet footed gazelles. I’ll resign myself to hobbling around LP for a few days.
My fiance gave my legs a 30 minute rubdown with tiger balm while I was drinking the beer and eating the pizza. Life doesn’t get any better than that.
*My fiance gave my legs a 30 minute rubdown with tiger balm while I was drinking the beer and eating the pizza. Life doesn’t get any better than that. *
Cool. Is she free late July?
An IV…
Go into the race very fit. The fitter you are the faster you recover.