Andrea and Megan, seasoned runners, share valuable insights on post-race recovery. They discuss immediate post-race steps, nutrition, hydration, mental recovery, travel tips, changing training, and downtime activities. They also cover adjusting nutrition and building a base training phase, including its ideal duration.
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volunteer_activism ADVICE
Immediate Post-Marathon Nutrition
Drink a recovery drink with protein and carbs within 30 minutes after finishing a marathon.
Follow it with a meal containing 20-40 grams protein and adequate carbs to optimize glycogen replenishment.
volunteer_activism ADVICE
Post-Marathon Real Food Guidance
Eat real food with carbs, protein (20-40g), fat, and salt after your recovery drink.
Follow cravings wisely; for example, burgers and fries provide needed macronutrients and electrolytes post-marathon.
volunteer_activism ADVICE
Avoid Alcohol Post-Marathon
Avoid alcohol after a marathon as it impairs recovery by increasing inflammation and reducing glycogen synthesis.
If drinking, consume alcohol with protein to reduce negative effects on glycogen replenishment.
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This episode is your quick guide to post-race recovery after a season of training and racing with Andrea and Megan (who are fresh off marathons themselves). From immediate post-race steps to nutrition, hydration, and mental recovery strategies, Andrea & Megan share valuable insights. Get tips on travel, changing training, and downtime activities. Whether you're a seasoned runner or a beginner, this episode covers adjusting nutrition, building a base training phase, and its ideal duration.
Chapters
0:00 - Intro
1:40 - The Subjective: How do you recovery from a season of training & racing?
5:52 - The first step to race recovery: immediately post-race
10:22 - Post-race nutrition & hydration
13:13 - Drinking alcohol after a race, good or bad?
16:34 - Sleep & journaling for mental recovery
23:50 - Tips for travelling long-distance after a race
30:02 - Changing your training for recovery after a race
36:05 - What to do while taking time off
40:50 - Adjusting nutrition during a recovery period
47:32 - Strategies for building a base training phase
59:03 - How long should a base phase last?
1:03:32 - Wrap-up
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