It has taken months of discipline and sacrifice to prepare for your ultramarathon. The day finally arrives and you joyfully achieve your goal – perhaps you just made the cut-off as a first timer or you accomplished a personal best time after several races? It is now time to recover – the final phase of your epic endeavour.
A post-exercise recovery plan will reduce muscle soreness, improve muscle repair and growth, increase flexibility and range of motion, which can help reduce risk of injury, and improve mental well-being.
Rehydrate and Refuel
Nutrition and hydration are essential for recovery. Your body needs to replace the fluids, electrolytes, and energy stores depleted during the race.
- Start drinking fluids soon after finishing the race. Include electrolytes, especially if conditions were hot or humid. Consider adding a MYO2 Muscle Recovery and Immune Booster drink to your routine.
- The delicious MYO2 drink aims to hydrate the body while repairing muscles damaged during exercise and boosting the immune system, which can also be compromised during an intense workout. MYO2 contains Vitamin C and Zinc to boost the immune system, Taurine and L-Glutamine for muscle recovery and Magnesium, Potassium and Sodium for electrolytes. The MYO2 drink is free from caffeine and preservatives.
- Eat a meal or snack containing carbohydrates (for energy replenishment) and protein (to repair and build muscle) within the first hour after the race.
- Focus on nutrient-dense foods over the following days.
Sleep is Essential
Adequate sleep allows your body to repair muscle tissue and restore energy stores.
- Aim for extra sleep during the first week after the race.
- Consider short daytime naps if you’re feeling unusually fatigued.
- Maintain a regular sleep schedule to support recovery.
Stay Moving
Light movement helps reduce stiffness and improves circulation after an ultramarathon event.
- Take short walks, an easy cycle or a swim.
- Try gentle stretching or mobility exercises.
- Avoid intense exercise until soreness and fatigue have significantly diminished.
Focus on Muscle Recovery
Ultramarathons place enormous stress on muscles, tendons and connective tissue.
- Massage stiff and sore muscles with MYO2 Recovery Gel. MYO2 contains horse chestnut and arnica, natural ingredients well-known for their anti-inflammatory properties. The gel is non-sticky and has a mild refreshing scent.
- Book a sports massage if necessary.
- Listen to your body and don’t rush back into hard training.
Recovery takes Time
Many runners underestimate how long recovery takes after an ultramarathon.
- Give yourself at least several days of complete recovery before resuming structured exercise.
- Once you start training again, begin with easy workouts and build from there.
- Monitor signs of excessive fatigue, poor sleep, elevated resting heart rate, or lack of motivation and visit your healthcare professional if necessary.
- Remember that physical improvements often occur during recovery, not just during training.
Mental Recovery
Ultramarathons can be mentally exhausting as well as physically challenging. Take time to celebrate your achievement, reflect on what went well and avoid setting your next major goal too quickly. Mental rest can be just as valuable as physical recovery.
Pic courtesy of Andrew Durkin from Pexels
