The Comrades Marathon, often referred to as the “ultimate human race,” is a grueling 86km (as per this year’s run in 2024, it was measured at 85.91kms) ultramarathon.

Completing this formidable challenge is a testament to physical endurance and mental fortitude. However, the recovery phase post-race is just as critical as the preparation and race itself.

A holistic approach to recovery is essential for restoring muscle function, hormonal balance, and mental health.

Fuelling Recovery

Nutrition plays a pivotal role in post-marathon recovery. After such an intense endurance event, the body’s glycogen stores are severely depleted, and muscle tissues are damaged. Consuming a balanced meal rich in carbohydrates, proteins, and healthy fats within 30 minutes to 2 hours after the race is crucial. Carbohydrates replenish glycogen stores, while proteins aid in muscle repair and growth. You will need to replace and replenish what you have lost during this demanding run while still catering for your daily caloric needs, so ideally, the week after the run, don’t be scared to up those proteins, carbs and good fats in your diet.

And the perfect contender for this is our highly trusted High-Protein Recovery Milk.

I have advised athletes to drink HPR after the race and consecutively at night before bed for the next week after the marathon.

Why????

High-Protein Recovery Milk

One effective nutritional tool for recovery is high-protein recovery milk. This specialised

beverage combines the benefits of protein and carbohydrates in an easily digestible form.The high protein content supports muscle repair and growth, while the carbohydrates help replenish glycogen stores. Additionally, recovery milk often contains essential vitamins and minerals that aid in overall recovery. Consuming high-protein recovery milk shortly after completing the marathon can jumpstart the recovery process, making it an excellent choice for runners looking to optimise their nutrition.

Side note: HPR contains whey and casein proteins, whey is a fast-absorbing protein that will enter the muscles rapidly and casein is a slow-release protein that will enter and “feed” the muscles at a slower rate. This is another reason why HPR is great before bedtime. Your muscles get to repair, grow and replenish while you sleep.

Food in general

Include foods high in antioxidants, such as berries and leafy greens, which help reduce inflammation and oxidative stress. Adequate hydration is equally important, as it restores electrolyte balance, aids in the repair process, and helps flush out lactic acid and unwanted cells through the lymphatic system.

Stretching

Stretching is often overlooked but is vital for muscle recovery.

Functional as well as static stretching, your muscles are like bungee cords. Stretch them to keep them in a healthy condition, but also know that being too flexible is not good, as strength and flexibility don’t go hand in hand. For example, dancers are more susceptible to injury due to this very notion of having to be flexible and strong at the same time. Make sure you have a happy medium between the flexibility and tightness of the muscles.

Post-marathon stretching helps alleviate muscle tightness, improve flexibility, and reduce the risk of injury. Focus on dynamic stretching immediately after the race to gradually cool down the muscles. In the days following the marathon, incorporate static stretching and foam rolling to release muscle knots and enhance blood flow to the muscles, promoting faster recovery.

Rest and Sleep: The Cornerstones of Recovery.

Rest is paramount after completing the Comrades Marathon. The body undergoes significant stress during the race, and adequate rest allows for the repair of muscle fibres and the restoration of energy levels.

Aim for 7-9 hours of quality sleep per night, as sleep is when most muscle recovery andhormone regulation occur. Consider incorporating 20 to 30-minute naps into your routine, especially in the initial days after the race, to aid in recovery. Your body needs it.

Hormonal balance and recovery

Endurance events like the Comrades Marathon significantly impact the body’s hormonal balance. Cortisol levels, the primary stress hormone, rise during prolonged physical activity, which can suppress the immune system and slow down recovery. Post-race recovery strategies should aim to lower cortisol levels. Practices such as yoga, meditation, and deep-breathing exercises can effectively reduce stress and promote hormonal balance. Additionally, maintaining a balanced diet rich in vitamins and minerals supports the endocrine system and overall recovery.

The psychological aspect

If you feel a bit depressed after the marathon, this is a normal occurrence. Be patient with yourself; you’re human, and that’s okay.

Running a marathon is as much a mental challenge as it is a physical one. Post-race blues are common, where runners may feel a sense of loss or aimlessness after achieving such a monumental goal. It is essential to address mental health during recovery. Engage in activities that bring joy and relaxation, connect with fellow runners or support groups, set new, smaller goals to maintain motivation and a sense of purpose, or even book a few appointments with a therapist. Mental health needs to move away from the taboo that it is so categorised as.

Active Recovery and Gentle Exercise

While rest is crucial, incorporating gentle exercises such as walking, swimming, or cycling can promote active recovery. These low-impact activities increase blood circulation, helping to clear metabolic waste products from muscles and reduce soreness.

Gradually reintroducing regular training routines, starting with light exercises, prevents stiffness and keeps the body engaged without overexerting it.

Listening to your body

Finally, the most critical aspect of post-marathon recovery is listening to your body. Every runner’s recovery process is unique. Pay attention to signs of overtraining, persistent soreness, or fatigue, and adjust your recovery plan accordingly. Consulting with a healthcare professional or a sports physiotherapist can provide personalised advice and ensure a safe and effective recovery.

In total, recovering from the Comrades Marathon requires a comprehensive approach that includes proper nutrition, adequate rest, mental health care, and the gradual reintroduction of physical activity. By adopting these holistic strategies, runners can effectively restore their physical and mental well-being, preparing themselves for future challenges.