Post Marathon Recovery: Regain Your Stride Faster

Table of Contents

Post Marathon Recovery: Regain Your Stride Faster

Table of Contents

The marathon – a grueling 26.2-mile journey filled with adrenaline, determination, and sheer willpower.

The repetitiveness of each step is fueled by the adrenaline of knowing that you’re on the cusp of achieving something truly great – finishing a full marathon. There’s something magical knowing that you’re one of the few who actually have the endurance and stamina to complete one of these remarkable races.

But it’s not just about conquering the race itself. It’s also about being able to bounce back as soon as possible and be competitive again.

And if you’re a newbie here, you might wonder whether your body is up to the challenge of getting across the finish line, let alone collecting a medal.

And that’s a fair question. There’s so much preparation that goes into each race. Months and months of hard work, early mornings, and late evenings all lead to those 4 and a half hours.

And the recovery time is no joke, either. The average runner would need to take one week off from training after a marathon. That comes with an added two to three weeks to recover fully.

That means no speed walking, no light jogs, and no physical exercises that would work your legs. And that’s only natural – You see, your body (and specific muscle groups used for running) goes through a lot during a marathon.

What happens to my body during a marathon? 

During a race, your body will drain you of electrolytes and fluids, tap into its energy reserves, and even go into overdrive.

Your lungs will be collecting and processing a lot of oxygen. In fact, during strenuous physical exertion like a marathon, your breathing will probably increase from 15 to about 40 – 60 breaths per minute. 

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This is to meet your muscle’s demand for oxygen. 

Oxygen is carried by red blood cells to your muscles. It supplies when the needed energy to keep your legs performing at optimal levels. 

During this process, lactic acid is formed, which is good at first as your body will use this as fuel. However, at some stage, your muscles will stop being able to use this energy source. Then you’ll produce more than what your body can use.  And as your muscles contract, they will produce high levels of waste, such as carbon dioxide. 

What happens to this waste product?

Well, without sufficient blood flow, nothing. There is a real danger that these waste products and the excess lactic acid can accumulate. That leads to muscle cramps, fatigue, and decreased performance.

But with good blood flow, the waste is transported away from your active muscle groups and eliminated through your lungs.

What happens to my body after a marathon? 

The work doesn’t stop post-race. That’s because the effects of the run don’t simply stop when you stop moving.

Your body needs to get rid of the excess fuel produced during the race. That’s why elite athletes walk around a bit post-race, stretching and simply moving around for a few minutes extra.

These pros know that they need to release the buildup of lactic acid in their muscles. 

Ignoring this, many beginners will sit or even lie down, too tired to stretch for a few minutes.

That’s when cramps and delayed onset muscle soreness. Known as DOMS which takes over, and athletes are reduced to a crawl – literally!

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During a race, your body will also naturally suppress your immune system. Stress-induced hormones are released that help you put one foot after another. But these hormones eventually wear out when you come to a stop.

This process, coupled with lousy recovery practices like not cooling down sufficiently, doing proper stretches or taking sufficient time to rest, often leads to runners coming down with a common cold or flu in the days that follow a full or half marathon.

When should I start thinking of post marathon recovery? 

The prep time starts before you run the race. 

Runners need to think of how their bodies are going to react to the onslaught of the continued miles. Then start preparing their muscle fibers to recover as soon as they cross the finish line.

As mentioned earlier, one of the main challenges that each runner faces is the build-up of lactic acid in the muscles. That leads to fatigue and the onset of the dreaded DOMS.

To prevent this, many marathon runners have started turning to natural products. That helps prepare their muscles for long-distance running and recover faster after a marathon.

It’s all in the preparation. 

The weeks and months leading up to a marathon race should be used to train not only our muscle groups to handle the added workload but also to give it the added boost it’ll need to recover from training sessions and the race itself.

That’s where Carnosine comes in.

Carnosine helps marathon runners recover quicker

Carnosine is a natural product that our body produces that acts as a natural buffer between our muscles, ligaments, and tendons and the buildup of lactate.

The benefits of carnosine in the human body (or a runner’s body) cannot be overstated. As a natural product, it has no known side effects and helps runners perform better for longer periods during a race.

Here are three specific ways in which Carnosine will prove to be helpful to runners, no matter their experience level:

1 – Acts as an antioxidant

High intensity training, such as experienced by runners training for a marathon, can generate oxidative stress, leading to inflammation and muscle damage. 

As Carnosine contains antioxidant properties, it can help to reduce this oxidative stress. Thus, contributing to muscle recovery and minimizing muscle soreness.

2 – Reduces muscle fatigue 

Muscle fatigue can be one of the biggest challenges for any runner to contend with on race day.

When your muscles are tired, they not only cause pain and discomfort but also hamper your endurance and ability to complete what you’ve worked so hard to achieve.

And one of the worst side effects of this is the mental fatigue that often accompanies muscle fatigue. The discomfort and effort required to overcome muscle fatigue can lead to a decrease in mental focus and motivation. 

This can be especially challenging during the later stages of a marathon when mental toughness is most needed.

Studies have found that supplementing your Carnosine intake will help reduce muscle fatigue during marathon training and also the actual race. [1]

3 – Acts as a buffer for hydrogen ions

When you engage in long-distance running, your muscles continuously contract and generate energy. 

Over time, the accumulation of metabolic byproducts, such as hydrogen ions (H+), can contribute to muscle acidity and fatigue. Carnosine can act as a buffer against the buildup of these hydrogen ions, delaying the onset of muscle fatigue. 

This means that runners supplemented with carnosine may be able to sustain their pace and effort for a longer duration before experiencing significant muscle fatigue.

So, while we already have a natural supply of Carnosine in our bodies, supplementing our intake with a product like Carnosport Sport Gel is highly recommended.

Does Carnosine help with Delayed Onset Muscle Soreness? 

Yes, it does.

Delayed onset muscle soreness usually sets in between 12 and 24 hours post-strenuous exercise.

And looking at all the benefits listed in this article, it’s easy to see why Carnosine helps with the effects of DOMA. As it also has anti-inflammatory properties, Carnosine will help reduce the effects that running a marathon distance can have on your bones and joints.

When to start using the Carnosport 

Carnosport gel is a great product that aids runners in race preparation and recovery time. 

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It is only logical, therefore, to tap into the benefits of a product like this before a race as part of your preparation and after the completion of your run.

During the preparation phase, you can apply the gel to the parts of your body affected most by training: your legs. Carnosport will deliver the benefits of carnosine directly to the muscles that need it most, speeding up recovery time during training intervals.

The post marathon recovery timeline is also boosted greatly by the use of Carnosport. By minimizing muscle damage during the race and boosting the already prevelant levels of carnosine within leg muscles, you’ll be able to get back to training much quicker


So, whether you’re gearing up for a full marathon or tackling a half marathon, remember that the right preparation and recovery practices can make all the difference. 

Embrace the benefits of carnosine with Carnosport sports gel for faster recovery so you can get back to doing what you love – running marathons. Prioritize your body’s well-being, and your post-marathon journey will be a smoother, more rewarding experience.