Will you run the marathon? The recovery program you should follow after the race

*Written by Mariangela Kotsoni, alternative therapist, meditation teacher and yoga therapist

On November 11 and 12, 2023, the Authentic Athens Marathon will take place. This article is for those who have set their plans to run the marathon. For such a test of body and soul, in addition to good preparation, it is also necessary good recovery.

The Marathon is a difficult process, which requires a strong will because you overcome your limits physically and psychologically. It is important to reward yourself for this by giving it the care and treatment it needs to recover, without any pressure. Give yourself time to enjoy what you have accomplished.

Sunday, Marathon day
 Once you have finished continue to walk slowly for a few minutes to give the muscles some time to adjust.
 Within the next 30 minutes consume water, electrolytes and a banana to give your body sugars and salts for better hydration.
 The rest of the day relax and rest. Lie down for a while with your feet up.
 Drink plenty of water, electrolytes and fresh fruit juices. Small doses at a time, to give your body time to absorb. The slices
of cucumber in water help in better hydration.
 Eat small meals at a time, combining protein with carbohydrates. Listen to what your body needs in terms of food and don’t push it
no way.
 Amino acids, Ω3, magnesium and vitamin C supplements help in muscle recovery.
 Take a shower and finish with cold water.
 Put ice (10-15 minutes at a time, 3 times a day) on your feet to rest and reduce muscle inflammation.
 A Bowtech treatment or light massage helps restore and relax the body and nervous system.
 Rest and sleep as much as you can.

Monday after the Marathon
 Walk slowly for 20 minutes.
 Continue to eat small meals every now and then and drink plenty of fluids (coffee, alcohol, black tea dehydrate the system and are not recommended)
 Continue with ice and light foot massage.

Tuesday
 Same as Monday
 Stretch slightly (don’t overdo it, the muscles are inflamed!)
 Bubble bath 15 minutes with salts for muscle recovery (3 cups) and soda (cup)

Wednesday
 Walk normally for 20-30 minutes.
 Focus on light, slow stretches with deep breathing. Take your time and enjoy opening your muscles again.
 Put ice (10-15 minutes at a time, 3 times a day) on your feet.
 Continue to eat as in previous days and drink fluids.
 Get a deeper massage or Bowtech

Thursday
 Walk for 20-30 minutes.
 Stretch slightly and enjoy!
 Put ice (10-15 minutes at a time, 3 times a day) on your feet

Friday
 Walk 30-40 minutes.
 Put ice (10-15 minutes at a time, 3 times a day) on your feet

Saturday
 Walk 30-40 minutes.
 Stretch and rest

Sunday
Get some rest. In addition to physical fatigue, there is great psychological and energy exhaustion. Your system has exceeded its limits and they will be needed
weeks to fully recover.

Instructions for week 2
 Running at a slow pace on firm and soft ground e.g. grass
 Have a deep massage or Bowtech
 Stretch
 Continue amino acids, magnesium and C.
 Bubble bath with salts and soda

Instructions for the remaining weeks
Weeks 3-5 – Increase the pace and time you run gradually.
Week 6 – You return to your regular routine of running and vigorous exercise.