How to Recover From an Ultramarathon
Recovering from an Ultramarathon: A Complete Guide to Bouncing Back
Completing an ultramarathon is an enormous feat, but the race doesn’t end when you cross the finish line. Proper recovery is crucial for allowing your body to heal and avoiding injury.
Here we cover key strategies like nutrition, hydration, rest, stretching, and activity progression to help you optimally recuperate after tackling those ultra distances.
Nutrition: Refuelling Your Body
Nutrition plays a critical role in helping your taxed body restore energy, repair damaged muscle, and rehydrate after an ultramarathon’s extreme demands. Follow these nutrition tips:
| Post-Race Nutrition Strategy | Description | Specific Foods or Tips |
|---|---|---|
| Eat a recovery meal within 1 hour of finishing | Consuming carbs and protein soon after finishing optimizes refueling when your body is most receptive. | Carbs and protein |
| Focus on balanced meals | In the 24-48 hours post-race, emphasize wholesome meals with carbs, protein, and healthy fats to support repair. | Balanced meals with carbs, protein, and healthy fats |
| Replenish glycogen stores | Your glycogen (energy) stores need refilling. | Fruit, whole grains, sweet potatoes |
| Rebuild muscle tissue | Consume protein sources to repair damaged muscle fibers. | Eggs, yogurt, chicken, fish |
| Rehydrate diligently | Drink 16-24 oz of fluid per pound lost during the race to restore hydration. | Water, sports drinks, broth |
| Reduce inflammation | Enjoy anti-inflammatory foods. | Fatty fish, turmeric, tart cherry juice |
| Load up on antioxidants | Counter oxidative stress. | Berries, leafy greens, nuts and seeds |
| Replace electrolytes | Replenish depleted electrolytes. | Sports drinks, coconut water, salty foods |
| Eat often | Smaller meals every 3 hours prevent energy crashes and support calorie needs. | Smaller, frequent meals |
Post-Ultra Nutrition Tips
| Goal | Foods/Beverages |
| Glycogen restoration | Fruit, sweet potatoes, whole grains |
| Muscle repair | Eggs, poultry, fish, dairy |
| Rehydration | Water, sports drinks, coconut water |
| Anti-inflammation | Salmon, turmeric, flaxseed |
| Antioxidants | Berries, leafy greens, nuts/seeds |
| Electrolyte replenishment | Sports drinks, coconut water, broth |
Proper post-race nutrition provides the ingredients necessary for your body to refuel and recover. Feed your body what it craves!
Hydration: Replenishing Your Fluids
Rehydrating after an ultramarathon is equally as important as refuelling. You likely lost copious amounts of fluid through sweat during those long miles. Here’s how to restore your fluid levels:
- Drink 16-24 oz per pound lost – Weigh yourself pre and post-race to gauge your fluid loss, then replenish accordingly.
- Drink consistently – Sip fluids throughout the day rather than chugging large amounts infrequently which can cause nausea.
- Include electrolytes – Opt for sports drinks, coconut water and broths which contain sodium and potassium losses through sweat.
- Listen to your thirst – Keep drinking to satisfy thirst. Urine colour is another hydration gauge – aim for pale yellow.
- Avoid alcohol initially – Alcohol acts as a diuretic, causing further dehydration. Refrain until fully rehydrated.
Dehydration hampers the recovery process and leaves you feeling drained. Closely monitor your hydration levels and drink consistently to fully replace depleted fluids.
Rest: Letting Your Body Recuperate
Though rest makes many runners antsy, it remains essential after an ultramarathon to allow your body time to heal. Use these rest principles:
- Take 1-2 days totally off – Avoid strenuous activity and get extra sleep as your body starts actively repairing itself.
- Sleep more nightly – Aim for 9+ hours of sleep per night, allowing time for muscle regeneration.
- Nap when needed – Take nap breaks to obtain added sleep critical for recovery.
- Minimise daily stress – Control life stresses that impair rest. Give yourself permission to recover.
- Prioritise mental rest – Engage in relaxing activities like light reading, meditation, or massage.
- Treat soreness gently – Use ice baths, compression, elevation, and massage to speed muscles’ healing.
Think of rest as an active process when recovering. Schedule time daily to help your body recoup best.
Exercise: Gradually Returning to Activity
Though rest is mandatory initially, gradually reintroducing activity promotes blood flow and strengthens muscles as your body recovers.
Exercise Guidelines By Post-Race Day:
| Time Period | Activity Guidelines | Intensity and Duration Limits |
|---|---|---|
| Days 1-3 | Focus only on light activity like walking, gentle stretching, or yoga. | Avoid strenuous training. |
| Days 4-7 | Begin introducing short, low-impact workouts like easy spins, jogs, or swims. | Keep efforts below 70%. |
| Days 8-14 | Start incorporating higher-intensity workouts more regularly as your body allows. | Limit duration to 30-45 minutes. |
| Days 15-21 | Begin returning to more normal training durations and intensities if your body feels fully recovered. | Monitor body’s recovery status. |
| Days 22+ | Resume your full regular training plan if all systems are go. | Stay alert to signs of lingering fatigue. |
Increasing exercise gradually gives your body the stimulus it needs while avoiding going too far too fast to prevent injury or setbacks. Let your body’s signals guide the progression.
Stretching: Loosening Up Tight Muscles
Gentle stretching helps boost blood flow to tight, damaged muscle fibres and restores range of motion as your body recovers after an ultramarathon.
Effective Post-Race Stretches
- Calf stretches against a wall or with a strap to alleviate tightness
- Hamstring stretches like forward folds to lengthen strained muscles
- Quad stretches like figure 4 or lunges to relieve sore quads
- IT Band stretches like leg swings ease exterior hip and knee discomfort
- Lower back twists release tension from hunching during long miles
Perform stretches gently and briefly during the first week, holding for 15-30 seconds. Ease into deeper stretching as soreness subsides. Yoga also aids flexibility.
Massage: Alleviating Muscle Tightness
Along with stretching, massage therapy helps relax muscles, increase blood flow, and reduce soreness after an ultramarathon.
Massage Tips:
- Wait 2-3 days post-race before starting massage to avoid exacerbating inflammation
- Focus on areas prone to tightness like calves, thighs, hips and back
- Request lighter pressure the first week then progress to deeper techniques
- Use compression sleeves, manual massage devices, or balls/rollers for DIY massage
- Consider seeking professional sports massage therapists familiar with post-race muscles
As with stretching, take a progressive approach based on what your body seems ready for massage-wise after each long run. Let your muscles guide the pressure.
Mental Recovery: Processing Your Experience
Make time for mental recovery too – an ultramarathon taxes body and mind.
- Reflect – Journal your race experience and lessons learned. Let them sink in.
- Recharge – Make time for restful, rejuvenating activities unrelated to running.
- Reconnect – Spend quality time with people who fill you up emotionally.
- Watch for anxiety – Monitor for post-race letdown or performance anxiety. Seek help if needed.
- Celebrate – Keep the joy and accomplishment from your achievement present.
With care for both your physical and mental recovery, you’ll bounce back feeling energised for future adventures.
Supplements: Additional Recovery Aids
Certain supplements may quicken recovery by reducing inflammation, increasing blood flow, and providing electrolytes.
Beneficial Supplements
| Supplement | Benefits | Additional Information |
|---|---|---|
| Protein Powder | Provides amino acids to help rebuild muscle. | Whey or casein protein both work. |
| Tart Cherry Juice | Contains antioxidants that reduce inflammation and muscle pain. | |
| Branched Chain Amino Acids | Supports muscle repair through amino acids like leucine. | |
| Omega-3 Fatty Acids | Found in fish oil supplements, omega-3s reduce inflammation. | |
| Magnesium | Helps activate enzymes involved in muscle recovery. | |
| Turmeric | Anti-inflammatory properties help relieve muscle soreness. |
While whole foods should form the foundation of recovery nutrition, targeted use of supplements can provide an extra edge.
When to Seek Help
Most aches and discomforts gradually resolve with rest and recovery. But seek medical guidance if you experience:
- Joint pain lasting over 2 weeks
- Inability to hold down foods or drinks
- Signs of infection like fever, swelling, extreme pain
- Symptoms like chest pain, dizziness, headache
- Worsening pain, limp, or loss of mobility
- Difficulty sleeping or chronic fatigue
- Feelings of anxiety, depression, or emotional distress
Rely on your care team if recovery seems delayed beyond normal timeframes. Trust your intuition around when extra help feels needed.
Sample Post-Ultra Recovery Week
Here’s an example week-long recovery plan:
| Day(s) | Activity | Nutrition | Recovery Methods | Additional Notes |
|---|---|---|---|---|
| Day 1 | Rest | High protein and carb meals/snacks hourly | Ice bath, hydration, compression tights | |
| Day 2 | Light walking | Balanced meals with anti-inflammatory foods | Light stretching, Epsom salt bath, early bedtime | |
| Day 3 | Leisurely cycling or swimming | High antioxidant foods and vegetables | Gentle yoga, protein shake, nap | |
| Day 4 | Short 3-4 mile run | Meals high in healthy fats | Myofascial release, meditation, hydrating | |
| Day 5 and Beyond | Gradually increase duration of running | Continue nutritious eating | Rest as needed | Adapt based on how your body responds day-to-day. Personalize your plan! |
Supporting Long-Term Recovery
For full recovery, many ultrarunners need an extended period before attempting high-mileage training again. Consider:
- Taking 1-2 weeks totally off running then slowly rebuild mileage
- Scheduling regular strength training which boosts resilience
- Incorporating cross-training like cycling or swimming to stay active
- Seeing a physical therapist to address any lingering issues
- Working with a coach to structure your return to running
- Using periodised training plans with adequate rest built-in
- Setting new goals to stay motivated through the process
With patience and support, you’ll bounce back stronger than ever.
Get Back to the Trail Quicker with Good Recovery
Recovering properly after an ultramarathon requires diligence but pays huge dividends. Prioritise nutrition, hydration, rest, active recovery, stretching, and self-care tailored to your body’s needs. While the process varies for everyone, gradual progression focused on listening to your body speeds the healing. With adequate recovery time, you’ll be prepared to tackle your next ultra adventure!
