Mumbai : Months go into building a fitness routine to complete the marathon. But crossing the finish line in no way means that the work is done. Post-marathon cool-downs are an important part of the journey. Knowing how long to rest and what to eat and drink to recover after a running event is crucial for health and fitness goals.
Rajan Mittal, chairman of Spykar, says that after completing a marathon, he prioritises immediate post-race recovery. “This involves a gentle cool-down and stretching session. I also consider indulging in a post-race massage or foam rolling to release muscle tension. In the week following the marathon, I focus on active recovery through low-impact activities like swimming
or cycling,” he says.
He also uses this time to reflect on the previous race, assess his performance, and address any lingering fatigue or potential injuries. “After this initial cool-off phase, I gradually reintroduce training and set my sights on the next marathon,” Mittal adds.
Anjan Pathak, co-founder of Vantage Circle and Vantage Fit, who completed the Tata Mumbai Marathon last weekend, his fourth consecutive marathon in Mumbai, and overall, his eighth full marathon, incorporated a little tech this year. “I'm using technology to closely monitor my recovery, paying attention to metrics like heart rate variability (HRV) alongside heart rate to get a comprehensive view of my physical recuperation,” he tells ET.
The day after the marathon Pathak says he likes to go for a jog or swim. “This isn't just about physical recovery; it's also a mental unwind, allowing me to reflect on the race and enjoy the post-marathon euphoria. These activities help improve blood flow, aiding in faster recovery and reducing stiffness.”
While the temptation might be to lie down, laze about and eat everything one has deprived oneself during training, these runners say that lack of activity is not recommended. Parag Kulkarni, senior vice-president, international and president, AO Smith India, “The recovery time post the run is between 24 hrs and 48 hours. Soon after the run stretching, hydrating is
critical, ice packs on aching muscles if required also helps me in faster recovery.”
Shweta Sastri, MD, Canadian International School, Bengaluru, who ran the half marathon at Tata Mumbai Marathon 2024, says that apart from foam rolling and stretching, she likes to ice her knees.
“That way the inflammation is taken care of. The day after the race, I get a myofascial release and go for a short 30 minute slow and easy run, so that my muscles recover properly. Doing nothing on day two is bad for the body since it’s been through a major race,” she adds and says that the Swimathon to be held in Kochi in April 2024 is next on her radar.
FOOD FOR THOUGHT
Mayank Kumar, co-founder and MD, upGrad, trained relentlessly for over six months, and while he recovers physically with physiotherapy, a relaxed lunch with his family is one of his post-marathon treats. And a well-deserved one. “Finishing a full marathon before turning 42 has been a longstanding goal and hence is a personal milestone achieved,” he says.
Mittal of Spykar says that he likes to enjoy a meal which is high in protein, and is a must. “Rehydration and a well-balanced meal that includes lean proteins, carbohydrates and healthy fats,” is his go-to. Pathak says that while it is tempting to indulge after such a physical feat, keeping nutrition balanced helps him with faster recovery. “I focus on foods rich in proteins and carbohydrates to replenish my body, along with plenty of hydration to restore fluid balance.” Sastri too likes to treat herself.
“Post-race, I like to have all the yummy stuff I avoid pre-race,” she says.
MIND OVER MATTER
But it’s not just the physical satisfaction of completing the marathon that has hooked these bosses on to running. Joy of the run and the camaraderie also push them to stay on track. “But those few hours after the run and the highs of completing fill you in with enough energy to drive you ahead in preparation for the next one,” says Kulkarni of AO Smith India.