The Ultimate Guide to Ultramarathon Recovery

Author - Mathew Stuckey 05/11/202305/11/2023 0 Comments

Completing an ultramarathon is an enormous feat, but the recovery process is just as crucial. Proper rest and regeneration after long efforts enhances adaptation, reduces injury risk, and sets you up for your next big run. This guide covers every aspect of recovering from ultramarathons and returning to training stronger.

Phase 1: Immediate Post-Race Recovery

The moments right after crossing the finish line mark the start of your recovery. Here are the key steps to take:

Keep moving at a slow pace. Walk for 10-15 minutes to flush waste products from your muscles and prevent blood pooling. This active movement is preferable to sitting down abruptly.

Change into warm, dry clothing. Even if it’s warm out, your sweaty race clothes can make you cold. Dry clothes help you regulate body temperature.

Fuel your body. Eat a mix of carbs, protein, fat, and fluids to kickstart the replenishment of depleted energy stores. Real food is preferable to supplements initially.

Rehydrate. Start drinking fluids, especially electrolyte drinks like sports drinks or coconut water. Dehydration is extremely common after ultras.

Get off your feet. Don’t stand for prolonged periods. Find a place to sit or lay down with your legs elevated above heart level to improve circulation.

Assess your condition. Check for any serious medical issues like extreme nausea/vomiting, shortness of breath, signs of heat illness, etc. Seek medical help if concerned.

The initial 30-60 minutes after finishing require focus on active recovery movement, refuelling, rehydration, and getting horizontal.

Phase 2: The First 1-2 Hours After Finishing

After taking the urgent post-race actions, dedicate the next few hours to purposeful recovery:

Keep moving and keep eating. Continue to walk around regularly and consume recovery foods and fluids. Don’t just sit still.

Change locations. If you traveled to the race, the drive home counts as active recovery. Just be sure to keep stretching.
Address any medical issues. Have blisters or foot wounds properly treated. Ice any swollen joints. Get medical help if showing signs of heat stroke.
Take an ice bath. A 10-20 minute cold immersion helps reduce inflammation and swelling. But only if you can tolerate it.

Get a massage. A massage therapist at the race can start addressing tight muscles. If not, foam roll major muscle groups.
Stay warm. Don’t let your core temperature drastically drop. Wear warm clothes and keep moving/eating.
Remove shoes. Swelling feet need room to spread out and recover. Wear flip flops or sandals temporarily.

Shower and clean yourself. Wash off the dirt, grime, and salt from all those miles. Put on fresh clothes.

The hours immediately after the race are all about facilitating active recovery and reducing inflammation before it sets in.

Phase 3: The First 1-3 Days After the Race

The days following your ultramarathon are about letting your body rest and normalize:

Sleep. Make sleep a priority. Nap if you feel excessively fatigued. Quality rest speeds healing.
Light exercise. Short and slow walks keep blood from pooling while limiting muscle breakdown.
Hydrate and fuel. Drink to satisfy thirst and eat nutrient-dense whole foods. Electrolytes and protein are important.

Stretch. Gentle, full body stretches accelerate range of motion recovery. Foam rolling further relieves tightness.
Ice baths. Continue with short cold water immersions if soreness is significant.
Elevate. Occasionally prop up your legs to activate good circulation.

Massage. Seek professional massages or use a massage gun or foam roller yourself.
Monitor health. Watch for any worrisome symptoms like extreme soreness, swollen limbs, fever, etc.
Let your mind rest. The mental fatigue can rival the physical. Unplug and recharge your mind.

The days after the big effort avoid strenuous training to prevent digging a deeper hole.

Phase 4: The First Week After the Race

The goal of the first week is to take it easy while limiting muscle atrophy.

Short runs only. Run no more than 30 minutes every other day at an easy, relaxed pace. Or crosstrain if running is too fatiguing.

Low-impact crosstraining. Swim, bike, use the elliptical, do yoga/Pilates. Keep intensity very low.
Strength training. Light resistance training maintains strength and muscle mass without overtaxing the body.
Normal routine. Gradually return to your normal sleep, nutrition and work schedule.

Additional rest. Sitting around all day can make you stiff. Find a healthy balance of rest and movement.
Patience. Your body likely suffered muscle damage and needs more time to bounce back than you think. Don’t rush it.

The temptation to jump back into serious training is strong, but restraint allows full recovery.

Phase 5: Weeks 2-4 After the Race

For the next few weeks after the race, gradually increase training volume while avoiding intensity:

Build running time. Add 5-10 minutes per run each week until reaching 60-75% of pre-race volume.
Two weeks off. Take at least two weeks before any speedwork, tempo runs, or intense hill sessions.

Add mileage slowly. Only increase weekly mileage by 10% at most. Rule of thumb is 1 mile per week per race mile.
Crosstrain. Maintain aerobic fitness with swimming, cycling, elliptical, incline walking.
Dynamic warmups. Warm up thoroughly before runs to prime muscles and prevent compensations.

Strength training. 2-3x per week for injury prevention and muscle balance.
Yoga. Improve flexibility and range of motion with regular yoga.
Massage. Continue to get sports massages if significantly sore or tight.

Sleep. With increased training, prioritize sleep quantity and quality.
Nutrition. Meet calorie needs and refuel properly around workouts.

Slow progression back to higher training loads gives your body ample time to fully recover from the ultra distance.

Phase 6: 1 Month After the Race

Over the next month, you can reestablish your normal training routine:

Increase mileage. Build weekly volume back to pre-race levels. Increase no more than 10% per week.
Tempo runs. After 4 weeks off, reintroduce tempo runs building from 20-40 minutes.

Intervals. Begin short speed intervals of 1-2 minutes after 6 weeks of recovery.
Hills. Gentle hill repeats can start after 4-5 weeks, progressing to tougher hill sessions.
Long runs. Should match 25-50% of race distance within 1-2 months after the race.

Crosstraining. Maintain supplemental training like swimming, strength sessions, yoga.
Sleep extension. With harder training, extend nightly sleep and napping as needed.
Nutrition. Meet increased calorie needs and hydrate and fuel fully for workouts.

Race goals. After 8-12 weeks, begin planning your next goal race if desired.
Patience. Take an extra few weeks of recovery if needed before intensifying training.

Slowly layer normal training elements back in over a period of months. Watch for swelling, pain or extreme fatigue indicating you are pushing too soon.

Phase 7: 1+ Months After the Race

After a month you should feel fully recovered and resume your regular intense training:

High mileage. Safely progress back to peak weekly mileage from before your previous ultra.
Long runs. Complete a few long runs building up to 80-100% of your race distance to simulate the time on feet. practice fueling.

Speedwork. Track intervals, tempo runs, and hill repeats are all back on the table.
Race pace. Work in segments at your goal race pace for your next ultra.
Race simulation. Mimic race conditions with multi-hour runs on similar terrain, fueling practice, running at night, etc.

Crosstraining. Maintain supplemental training like strength, yoga, cycling for balanced fitness.
Recovery practices. Keep getting massages, using foam rollers, taking ice baths, napping, etc.
Review gear. Make any gear changes needed like new shoes, hydration pack, etc.

Dial in nutrition. Confirm the fueling strategies that will work best for your goal event.
Taper. Gradually reduce training 2-3 weeks out from your next race.

With ample training adaptations, you are ready to run another strong ultra!

General Ultrarunning Recovery Tips

In addition to the phased timeline, keep these tips in mind:

Listen to your body – Don’t force training if extremely fatigued. Sometimes extra rest is needed.
Stay hydrated – Proper fluid intake is crucial all day, not just during workouts. Drink when thirsty.

Eat quality calories – Emphasize whole foods like vegetables, lean proteins, grains and fruit to repair tissue.
Sleep and nap – Make sleep a priority for tissue regeneration, hormone regulation and energy. Take naps as needed.
Easy cross training – Low-intensity swimming, cycling, yoga improve circulation without breaking down muscle.

Gentle movement – Avoid long periods of sitting. Walk frequently to keep blood and lymph fluid moving.
Regular foam rolling – Helps muscles relax and restore range of motion after breakdown from impact.
Schedule massages – Skilled therapists can reduce soreness and work out muscle tightness.

Ice baths – Short cold water immersions reduce inflammation if tolerated. Contrast baths boost circulation.
Keep variety in training – Mix up running with other activities to give your body a break from the eccentric load.

The keys are patience, moderation, and using every recovery tool available to come back strongest without overdoing it.

Nutrition Tips for Optimal Recovery

Diet plays a pivotal role in bouncing back from ultramarathons. Follow these nutrition strategies:

Replenish glycogen stores

Consume carb-rich foods and beverages immediately post-race

Continue eating high-quality carbs like quinoa, sweet potatoes, fruit in the following days
Restore glycogen faster with exercise and carb intake together

Repair damaged muscle tissue

Eat or drink 20-40g protein post-race to stimulate muscle protein growth
Emphasize lean proteins like chicken, fish, Greek yogurt, eggs and beans
Casein protein (milk, yogurt) before bed maintains muscle overnight

Rehydrate effectively

Sip electrolyte beverages throughout the race to restore fluids and sodium
Drink when thirsty and stop if urinating very little or dark urine

Weigh yourself pre and post-race to assess hydration status

Reduce inflammation

Consume wild fish, nuts, seeds, fruits and vegetables high in anti-inflammatory omega-3s

Avoid foods that tend to increase inflammation like fried foods, processed carbs, alcohol
Consider anti-inflammatory supplements like turmeric, ginger and tart cherry juice

Meet elevated calorie needs

Use a calorie calculator to estimate your total needs
Increase portion sizes and frequency until weight stabilizes
Avoid drastic calorie cuts while training hard

Fueling properly optimizes recovery and adaption to training. Pay close attention to timing, amounts and nutrient quality.

Soft Tissue Care

Caring for your muscles and connective tissues enhances recovery:

Use a foam roller

Roll out legs, glutes, back, shoulders post-run
Helps muscles relax, restore range of motion, improve circulation
Reduce painful muscle knots and trigger points

Receive sports massages

Schedule regular deep tissue massages with a therapist
Fastest way to flush tissues and address adhesions/scar tissue

Massage guns and self-massage tools can provide similar effects

Stretch regularly

Light stretches morning and evening, post-run

Stimulates muscle lengthening and relaxation
Maintains joint mobility and range of motion

Try contrast water therapy

Alternate soaking in cold and warm water
The contrast in temperature improves circulation
Reduces muscle soreness and fatigue

Use topical Arnica gel

Arnica is an anti-inflammatory herb that reduces pain and swelling
Apply liberally to sore muscles and joints

Properly caring for your muscles and connective tissue enhances adaptations to training while minimizing injury risk.

Lifestyle Factors for Improved Recovery

Recovery extends beyond just diet and exercise. Lifestyle plays a key role:

Prioritize sleep

Allow for 8-10 hours nightly, napping as needed
Ensure room is cool, dark and quiet for best sleep
Develop consistent sleep and wake times

Limit screen time before bed

Reduce stress

Use relaxation techniques like meditation, deep breathing, long walks

Spend time outdoors and get exposure to nature
Listen to music, read books, enjoy relaxing hobbies
Consider adopting a pet – animals reduce loneliness and stress

Use compression wear

Compression socks or tights increase circulation and limit swelling
Wear during travel and long periods sitting/standing

Use for several hours or overnight after long runs

Elevate legs often

Lay down and prop legs up higher than heart level

Improves circulation and limits fluid buildup in lower limbs
Do this periodically each day after long runs

Get massages and bodywork

Seek professional sports massages and other body therapies
Accelerates healing of soft tissue damage from running
Enhances blood flow to sore areas to restore mobility

Stay socially engaged

Spend quality time with family and friends
Maintain fun hobbies and passions outside of running

Volunteer service promotes emotional health

Lifestyle factors greatly impact your energy levels and readiness to perform at your best day after day.

Warning Signs of Overtraining

While ambitious training is necessary, beware of pushing too far without adequate recovery:

Sustained loss of performance
Increased resting heart rate
Excessive, prolonged muscle soreness
Insomnia or restless sleep
Loss of enthusiasm for running
Compromised immune function, getting sick often
Depression, irritability, lack of focus
Decreased appetite, weight loss
Hormonal changes or disrupted menstrual cycle

If you exhibit multiple symptoms for weeks on end despite rest, you may be overtrained. Seek the guidance of a coach or sports medicine professional for guidance. A period of greatly reduced training or complete rest is likely needed to recover.

Returning After Injury

If you sustained an injury during your last ultra, take a measured approach to rebuilding:

Consult your doctor

Seek guidance from sports medicine specialists about the injury
Follow prescribed treatment plan whether PT, rest, medication, etc.
Get cleared for a safe return to running

Start gradually

When cleared to run, return with short, easy efforts
Alternate running with cross-training to limit load

Limit weekly mileage increase

Add no more than 10% more miles per week
Closely track your chronic training load using metrics like 7 day average

Avoid terrain that caused injury

If technical trails caused your injury, stick to smooth paths initially until strength is restored
High-impact downhill running may need to wait if recovering from muscle damage

Continue ancillary exercises

Perform prescribed rehab and prehab exercises like strength work, balance drills, stretching
These exercises address weaknesses and imbalances to prevent reinjury

Recovering properly from an injury before leaping back into ultramarathon training reduces your future risk and sets you up for success.

Mindset Tips for Optimal Recovery

Your mental approach influences your recovery just as much as physical actions:

Detach from outcomes

Avoid fixating on results like race times after an ultra
Recognize recovery rate is outside of your control

Avoid comparisons

Don’t compare your recovery to other runners
Everyone rebounds on their own timeline

Expect ups and downs

Some days you’ll feel great, others you’ll feel sluggish
Don’t get discouraged by ups and downs. They are normal.

Embrace rest and renewal

Visualize rest days as opportunities for growth
Don’t view reduced training as lost fitness

Focus on the process

Celebrate hitting daily nutrition, hydration, sleep, and training goals
String together consistent process-driven actions

Cultivate patience

Remind yourself physiological adaptation takes time
Allow your mind and body to fully recover

Appreciate small gains

Note subtle progress like reduced soreness, better sleep, etc.
Each small gain brings you closer to full recovery

Stay positive, patient and focused on the process throughout your post-race recovery. Your mindset hugely impacts your physical healing.

Final Takeaways

Ultrarunning recovery is not just about icing and ibuprofen right after crossing the finish line. True recovery requires an integrated effort across training, nutrition, soft tissue care, lifestyle and mindset over the course of weeks to months.

Respect your body’s cues and allow adequate time to regenerate after big efforts. Recovery done right enables you to continue pursuing audacious running dreams season after season.

If you want more ultra running tips head over to the Ultramarathon Central blog for loads more!