Bounce Back from Comrades
By Candice De Mendonca
Recovery
If you ’ ve just run the Comrades Marathon , you ’ ll still be in the post-race recovery phase , and that makes the following advice for a holistic muscle recovery strategy all the more important to you .
The Comrades Marathon is called the “ Ultimate Human Race ” for good reason , and completing this gruelling 86km to 89km ultra-marathon ( this year ’ s route was measured at 85.91km ) 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 , and 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 , because after such an intense endurance event , the body ’ s glycogen stores are severely depleted , and muscle tissues are damaged . Consuming balanced meals rich in carbohydrates , proteins and healthy fats are not just crucial within 30 minutes to two hours after the race , but in coming days as well . Carbohydrates replenish glycogen stores , while proteins aid in muscle repair and growth . You will need to replace and replenish what you have lost during the gruelling run and still cater for your daily caloric needs , so don ’ t be scared to up those proteins , carbs and good fats in your diet in the week or two after the run .
Including foods high in antioxidants , such as berries and leafy greens , helps reduce inflammation and oxidative stress , and adequate hydration is equally important , as it restores electrolyte balance and aids in the repair process as well as help flush the lactic acid and unwanted cells through the lymphatic system .
Stretching
This is often overlooked , due to sore muscles , but is vital for muscle recovery , and you should do both 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 too flexible is not good , as strength and flexibility don ’ t go hand-in-hand – this is why dancers are more susceptible to injury , due to this very notion of having to be flexible and strong at the same time . So , make sure you have the happy medium between flexibility and tightness of your muscles . race , incorporate static stretching and foam rolling to release muscle knots and facia , and enhance blood flow to the muscles , promoting faster recovery .
Rest and Sleep
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 restoration of energy levels . Aim for seven to nine hours of quality sleep per night , as sleep is when most muscle recovery and hormone 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
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 , and 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 .
Psychological Aspect
Running an ultra-marathon is as much a mental challenge as it is a physical one , and it is normal to feel a bit depressed after a big race like the Comrades , so be patient with yourself – you ’ re human , and that ’ s okay . Post-race blues are common , where runners may feel a sense of loss , or aimlessness , after achieving such a monumental goal . To get past this , engage in activities that bring joy and relaxation , connect with fellow runners or support groups , and set new , smaller goals to maintain motivation and a sense of purpose , or even book a few appointments at a therapist .
Active Recovery
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 . Then , gradually reintroducing regular training routines , starting with light exercise , prevents stiffness and keeps the body engaged without overexerting it .
Listen to Your Body
Finally , the most critical aspect of post-marathon recovery is listening to your body , because 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 .
Recovering from the Comrades Marathon requires a comprehensive approach , and by adopting these holistic strategies , runners can effectively restore their physical and mental wellbeing , readying themselves for future challenges .
Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg . At school she earned SA colours for cross country , as well as provincial colours for athletics , hockey and swimming , then completed a degree in sports development , qualified as a personal trainer and sports masseuse , and went on to study sports nutrition as well . Today she has her own meal prep brand called GI Jane ( low-GI food , hence the name ). More info at https :// thefitnesshybrid . com .
Images : Pexels
Post-marathon stretching helps alleviate muscle tightness , improves flexibility , and reduces the risk of injury . Focus on dynamic stretching immediately after the race to gradually cool down the muscles , and in the days following the
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