With the upcoming London Marathon having been postponed in 2020, many runners will have been training for a long time for the 2021 edition.
Although you may feel in great shape ahead of the race, it's important to take things easy afterwards, and let your body recover from your great achievement.
Completing the London Marathon is a huge achievement, and running 26.2 miles is no mean feat. Alternatively, you might be completing the Royal Parks Half Marathon on October 10, which is also an incredible challenge.
But once you've crossed the finishing line you may be faced with mixed emotions – as well as exhaustion.
Dean Hodgkin, personal trainer and head of programming at leading community wellness and fitness app, TRUCONNECT by TV.FIT, has shared his best advice for when it comes to marathon recovery.
Rest up
The first and most important rule when it comes to recovering after the London Marathon is rest.
Dean explained: "As a general rule, the more intense your effort, the longer you should rest so whilst recommended rest periods between general workouts are one day for regular exercisers and two days for beginners, this should be doubled for an event such as this.
"Ultimately, however, the tactic of 'listening' to your body should be your guide, hence my rule of thumb - if you feel sore, rest some more!"
Refuel within 30 minutes
Completing 26.2 miles is not easy, and it also depletes your energy stores and causes your muscle cells to break down, explains Dean.
He recommends consuming both carbohydrates and protein, and to begin refuelling within 30 minutes after the race finishes.
Dean explained: "You should try to begin replacing fuels within 30 minutes of crossing the finish line with consumption of high glycaemic index carbohydrate foods such as pretzels or rice cakes.
"Protein will serve to repair and rebuild muscle tissue in the lower body that has been damaged, but it also increases the absorption of water, improving muscle hydration and can even boost your immune system, helping you to fight off viruses.
"The easiest way to achieve this would be to drink a protein shake – my go-to is Smart Protein."
Remember to drink fluids
Dean explained: "Dehydration is a real risk when running long distances and could lead to a lowering of your blood pressure making you feel unwell, so it’s vital to take on board fluids before, during and particularly after the run.
"Replacing lost fluid promotes the removal of waste products from your muscles, speeding up your recovery. I recommend plain water as it supports many metabolic functions in the body."
Take an ice bath
Ice baths are are great way to ease soreness and speed up recovery after intense competition and is easy to recreate at home, explains Dean.
He said: "Cold immersion works by reducing inflammation and also the degree of tissue breakdown. The recommended temperature is 12-15 degrees centigrade and exposure time should be between 5 and 10 minutes."
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If you're feeling unsure, you can alternate between hot and cold water to speed up recovery.
He explained: "Try this at home by setting the temperature as hot as is comfortable for 2 minutes, then immediately follow this with 30 seconds of cold water, repeating for 4-5 cycles."
Get enough sleep
Dean explained: "Unsurprisingly, sleep is essential as this is when your body produces growth hormones to help repair your body’s tissues.
"Studies have shown that sleep can be split into 1.5 hour cycles, and you will feel more refreshed if you awake at the end of a cycle, rather than midway through, i.e. 6 hours or 7.5 hours."
Leading community wellness and fitness app TRUCONNECT by TV.FIT allows you to track your runs in real-time. To find out more, visit the TRUCONNECT website.
