9 Things Tony Does After A Marathon

Tony just ran the Pittsburgh marathon this past Sunday - completing the race in two hours and fifty one minutes. Preparing and completing a marathon takes a toll on your body so a good recovery plan is key. Tony is a seasoned marathoner and he has set steps he takes post-marathon - check out his nine step routine below:

1. Enjoy the achievement - Whether or not you hit your goals and whether or not you had a good race or not, it’s important to appreciate what you just accomplished. Remember the time you’ve devoted to training and completing the race is an accomplishment in itself! 
2. Eat! - Tony suggests keeping it as healthy as possible, to aid his body in recovery. Refuel your body! 
3. Sleep! - Getting adequate sleep after a marathon is very important. We know good sleep isn’t always possible - for instance, Tony has two little ones at home and getting a full night's rest just can’t happen. Also, after a marathon you may experience what’s called restless leg syndrome which could limit your sleep. Don’t get hung up on the quality of your sleep, just get as much sleep as you can. 
4. Foam roll - Using a foam roller to roll out your muscles can provide some relief. Roll out any sore muscles, but also concentrate on areas such as your hamstrings and calves.
5. Recovery Boots / Massage - Massages can also provide some relief. If you’re not into massages, a good alternative are recovery boots. You may have seen them at our clinic - recovery boots are compression boots that will massage different areas of your legs. 
6. Take an ice Bath - Ice baths are a great way to speed up your body’s recovery process. Taking a dip in an ice cold bath can reduce inflammation and ease muscle soreness. Alternatively you can use ice compresses on specific areas of your body if you’re not ready to take the plunge. 
7. NO RUNNING! - Give your body time to cool down and recover. Tony tries to avoid running for at least a week, sometimes two. If you’re an avid runner like he is, this may be easier said than done but it’s very important to give your body this recovery time.
8. Review your training - While you’re taking that much needed week or two break from running, use the time to look at your marathon training plan. Review what you think worked and what didn't work. Try to develop a better plan for future races. 
9. Think about my next race, (previous 5MF) - It’s also a great time to begin your process of selecting your next race. Tony developed a step by step process to choose a race wisely in last week's Five Minute Friday episode - click here to check it out.

Want to listen to this 5MF Episode? Click Here