Marathon Aftermath: What's normal and what's concerning?

[enfuego23]

I could barely walk the day after my first marathon. A massage helped that and I felt a lot better after it.

I wouldn't run for at least a week.

[clseale]

I would hold off on running. I think you need some light x-training to warm up the muscles, and some nice long stretching sessions. For the foot, it sounds like a flexor tendon. NBD, you've simply angered it. That's actually the foot pain I'm currently dealing with. The pain is most obvious when I flex my toes. It seems to be closely related to how tight my calves are.

[ebeth]

this all sounds normal.

I'd say no running until the sprain/strain issue goes away.

[al320]

I wouldnt freak out about anything fomr at least a week. Dont run until at least next weekend. Stairs will suck for a few more days. Giveit time, youre going to hurt for a little while. Ibuprofen and biofreeze will be your best friends this week.

[runaways]

Agree with everyone else - that sounds pretty normal to me. I'd probably stick with some swimming or walking for a few more days if I were that sore though. I think I did my first really slow short run on Wednesday or Thursday after Chicago, and longer after my first full. Don't be afraid to let yourself rest!

[clseale]

Dec 3, 2013 8:49:57 GMT -5 @vtcupcake said:

Dec 3, 2013 8:41:28 GMT -5 clseale said:

I would hold off on running. I think you need some light x-training to warm up the muscles, and some nice long stretching sessions. For the foot, it sounds like a flexor tendon. NBD, you've simply angered it. That's actually the foot pain I'm currently dealing with. The pain is most obvious when I flex my toes. It seems to be closely related to how tight my calves are.

The trip down the stairs in our house this morning sparked some unholy rage in my calves. Especially the one on the leg with the tendon issue. How's your recovery going with that? I know you've been battling that calf nag for a while.

It's good! Religious post run stretching, proper cool downs, and keeping up with my strengthening exercises has pretty much eliminated all pain in my calf and hamstring. I got lazy with all of that during Chicago training & everything went to hell.

Stretching the calves after the runs even helps with the foot/tendon pain, then I go for a long run and it comes back. Luckily, it never bothers me ON the run. I pissed the tendon off during Savannah, and then my somewhat aggressive training since then has kept it nagging me ever so slightly. It's slowly getting better.

[AAM2012]

I recommend the following:

-foam roll at least 2-3x a day if you can
-professional massage
-ibuprofen 2x day
-extra water and limit alcohol
-go for a light run in a week or so but try to keep moving this week (I.e. walk around, get up from your desk throughout the day, etc)

I only felt a little sore for 2 days but I had a lot different training schedule than most and everyone feels differently.

[lb2006]

i agree with foam rolling, stretching, walking, epsom salt baths.

It also helps to use a tennis ball on pressure points, using your body weight for specific areas - it's more focused than the foam roller. Nor running for a week, but keep loose this week!

[runaways]

Dec 3, 2013 8:56:35 GMT -5 @vtcupcake said:

Dec 3, 2013 8:53:56 GMT -5 runaways said:

Agree with everyone else - that sounds pretty normal to me. I'd probably stick with some swimming or walking for a few more days if I were that sore though. I think I did my first really slow short run on Wednesday or Thursday after Chicago, and longer after my first full. Don't be afraid to let yourself rest!

Lol...after 18 weeks of training...rest? What's that?

I know I know - it's like the hardest part of the whole ordeal! You'll feel so much better in a couple days though.

[runblondie26]

Sounds pretty normal to me. Congrats again on your race! Give yourself some time to recover.

Personally, I can bounce back right away after any distance up to the half. For some reason or takes me a good month to run normally after a full though. Don't rush the process!

[noisemaker2]

Sounds a lot like how I felt after my marathon.

One random tip I got here that helped me a lot was to walk backwards down the stairs. :-)

[kams]

Oh the stairs. Oh God. I'm not looking forward to that again.

I agree - all pretty normal, particularly after the first. No running for a bit. After my last (first) I felt about 75% recovered 2 weeks later, but it took about a month to feel 100%.

[joenali]

Get on a bike or spin bike and spin for 20 minutes.

[biomaj5]

I wasn't walking normally until Thursday last week. As a separate issue, I've had a bit of pain on the outside of my right foot occasionally during long runs; it hurt for the first 6 miles of Rt66. Everything was fine and dandy with the foot post-marathon until I woke up Wednesday. It hurt to walk on it. I've been icing it and gently rolling it on a tennis ball, and now it seems fine. I'm not going to try to run on it until at least next Monday though. If it weren't for that, I think I could probably do slow easy runs at this point.

[Deleted]

Dec 3, 2013 8:49:57 GMT -5 @vtcupcake said:

Dec 3, 2013 8:41:28 GMT -5 clseale said:

I would hold off on running. I think you need some light x-training to warm up the muscles, and some nice long stretching sessions. For the foot, it sounds like a flexor tendon. NBD, you've simply angered it. That's actually the foot pain I'm currently dealing with. The pain is most obvious when I flex my toes. It seems to be closely related to how tight my calves are.

The trip down the stairs in our house this morning sparked some unholy rage in my calves. Especially the one on the leg with the tendon issue. How's your recovery going with that? I know you've been battling that calf nag for a while.

I will hold off on running. DH is putting me in "runner jail" for a while anyways (he says I can run again in London. But that's so far away! ). Sounds like yoga, bike trainer, and walking time for me.

When are you coming to London!??

[jene]

Seeems normal. Give yourself plenty of time to rest!

[emuni04]

Absolutely hold off on running. I think I took maybe 2-3 weeks off after my first marathon, and I still felt a little wonky running again. This all seems normal - I remember how slowly I had to walk down steps after my marathon because it HURT!

[boston340]

I couldn't walk normal for a few days after my first - I was young and dumb though when I did my first. I'm sure you were better trained and fueled.

[thom]

Sore is normal, but I'm sure after your stomach issues your poor body is just extra worn down. Be good to yourself, hydrate, and I would say don't run at all until you want to. At the very least a week.

Mostly, a HUGE Congratulations to you!!

[Deleted]

Dec 3, 2013 11:05:12 GMT -5 @vtcupcake said:

Dec 3, 2013 10:01:57 GMT -5 @cheshire said:

When are you coming to London!??

For Christmas!

Oh wow! Cool!! I wish I lived closer to London, I'd come out for a run around the capital with you!

[Deleted]

Closest of those is Oxford / Bath - the latter being one of my favourite places to take friends when they come stay. Check out my blogpost here:
vegemitewife.com/?p=3816
It's about a 3 hour drive from me. Stonehenge is pretty crap, I would spend more time in the Cotswolds - let me know if you need any help planning!

[trigal]

No running...go for walks!

Walk down the stairs backwards. Much easier!!