Depending on the length of your marathon, recovering completely can take anywhere from a few weeks to a few months. If you are looking for ways to drastically improve the speed of your recovery, you will find the following post-race tips very helpful. Keep the Pace, Even After the Race
When you cross the finish line, your body goes into recovery mode. Walk for at least 10 minutes after you have completed your marathon to allow your body the time to come back gradually to its resting state. Even if you stop for a few moments to celebrate your finish, keep on walking. Your blood flow and heart rate need to come back to normal to ensure that the blood does not pool in your legs, as this can cause fainting. Walk for 10-15 minutes every few hours for the rest of the day.
Take it Easy
For a week or 10 days after your marathon, choose lower impact activities such as yoga, cycling, and swimming. If you allow yourself a full week without the mental and physical demands of running, you will be greatly rewarded. One of the quickest ways to have an injury is by running to soon or running too much after your marathon.
Replenish, Replenish, Replenish!
Have a meal that has sodium, protein and carbohydrates as soon as possible to refuel depleted muscles. Most efficient absorption of fuel occurs in the first half an hour to hour after you have finished your marathon. If you find it hard to eat after a race, you can drink a liquid recovery drink which is formulated to provide you with the fluid, electrolytes, protein and carbohydrates you need to replenish your body. Ideal options are a peanut butter and jelly sandwich, a banana, and some chocolate milk or vegetable juice.
In order to replenish the fluids that you have lost, sip on fluids throughout the day. One way to check if you are hydrated enough is to check your urine. If it is dark you need to continue hydrating yourself until it becomes a pale yellow color like that or lemonade. Eating small but frequent meals throughout the day will help to replenish your electrolytes and fuel your body.
Getting Back to Your Normal Regimen
How fast you should get back to your normal training depends on when you plan to race again, your fitness level and how long the marathon you completed was race was, If you ran a full marathon and want to maintain a high fitness level, do not nun for 4-7 days, then do low- intensity running for the following week, before returning to your regular regimen. Remember that any high intensity exercise too soon can slow the replenishment of glycogen stores that are needed for your recovery.
Sports Rehab Therapy and Other Helpful Solutions
Massage can also help you recover more quickly and it is a wonderful way to treat yourself after lengthy training and completing a marathon. You can massage your muscles using foam rollers or massage sticks that help you with deep tissue massage for hips, thighs, calves and hamstrings. Better yet, professional sports massage and treatments including chiropractic care and nutritional advice can help to prepare you for your next marathon.
If you would like to work with a sports physiotherapist who is trained in assisting with recovery and can help you with muscle flexibility and strength to prevent injuries, or are looking to condition your body to help prepare you for your next marathon, we can help you. North Star Medical Center offers quality care at one of the best sport clinics in Illinois focusing on sports injuries, physical injuries and injury prevention. Our certified physiotherapists offer the highest quality patient experience by ensuring safe, effective, and pain-free solutions for athletes, active adults and children that play sports.
We also offer Holistic Chiropractic care and Physical Therapy, Pain control, Nutritional Response Testing, Holistic Medicine and more. Our methods help speed up recovery time, helping you to return as closely as possible to normal and our trained staff can help you get into perfect condition for your next marathon.
We serve the Lisle, Naperville, Downer’s Grove, Glen Ellyn, Wheaton, Bolingbrook and Woodbridge, IL areas and are committed to excellence striving to provide the best service. Please contact us at 1-630-795-1889 if you have any questions or are a new patient who would like to book your first appointment.
Dr. Paul has earned both a Bachelors and a Masters of Art from Northern Illinois University, DeKalb, IL in Spanish Business Translation, and Language and Literature, while fulfilling premedical coursework. In 2003 he graduated from the National University of Health Sciences, in Lombard, IL, with a Doctorate of Chiropractic (DC) degree. He also graduated with a master of science (MSN) in nursing with emphasis as Nurse Practitioner.
I go when I need a tune up or my back gets achy and I can't stretch my way out of it. Dr Paul finds a way to help using a variety of methods that I don't always understand. He knows a lot of approaches to health and brings that all together to make me feel healthy. Part of his approach is making a personal connection to patients. He keeps up a running good natured conversation about my hobby the whole time he is working on fixing what I messed up by not taking care of myself well enough. I'm lucky folks don't know how good this guy is or I wouldn't be able to get an appointment.
Dr Paul is the man! I’d refer him to anyone that is interested in improving their overall health and wellness. Super knowledgeable, attentive, easy to talk to, and open minded. I look forward to every appointment on my calendar and hope to keep seeing him for many years to come!
I’m looking for alternative and natural healthcare. I can count on Dr. Paul and his staff to provide it. Common illnesses can be treated with chiropractic, acupuncture and natural remedies that Dr. Paul uses to treat his patients. I’m grateful for having Northstar available to meet my natural healthcare needs.
Great staff with awesome doctors specially doctor Paul is the best as a business owner I’m standing all day at work and I go in for lower back pain I always come out feeling better they definitely take care of me I highly recommended also they offer different resources for your health like vitamin shots, B12, detox and more check them out…..
If you’re looking for a chiropractor who goes above and beyond, Dr. Paul is your man. He gets to the root of your problem in a holistic and natural way. Doesn’t throw pills at you to test symptoms; he treats the cause. I always feel great leaving there and highly recommend this practice for all your chiropractic and medical (Dr. Paul is also a nurse practitioner!) needs.
Very impressed with this clinic. I've dealt with back pain for a long time and Dr. Paul is very helpful & patient. I'd recommend to anyone local who is having a hard time finding someone reliable.
Dr. Paul has made all the difference in the healing we have experienced! We are so grateful to him and all the staff.<br><br>Blessings to you all and your families!
I was very impressed with the services provided at NORTHSTAR. Dr Paul took time explaining his approach and treatment plan following my evaluation. Dr Paul and his staff are very attentive and thorough with getting started with services.
Dr. Paul and staff continue to provide personal, thorough, informed, thoughtful and professional services, encompassing both where each patient is at the moment as well as a broader picture of each individual’s history and health goals.
Excellent clinic. The staff are exceptionally friendly and helpful. The doctor consistently takes the time to listen and thoroughly understand any concerns. He looks beyond the surface of the issue and strives to identify and address the underlying cause.
Dr. Paul is amazing! I had an extreme pain in my hip flexor and unable to walk. After a fifteen minute session, pain was gone and I was able move without pain. Just wonderful staff and service. Highly recommend this place for chiropractic care.
Dr Paul and the staff are always a pleasure to visit.<br>Doc works on deep level issues beyond what my skeletal system is showing in the moment. He has extremely intuitive skills<br><br>I very much enjoy each visit
Magic, hung the moon, the goods, miracle worker. These are all ways I describe Dr. Paul; if I could put him in my pocket, I would. As a patient of his for nearly a decade, I can honestly say that he has changed my life.<br><br>I initially went to him for back issues because I had shoveled heavy snow and caused a past accident injury to flare up. He not only fixed that, but also resolved my IBS, which was something I truly thought I had to live with forever more.<br>To have such a sound balance of Eastern and Western medicine at my fingertips is a gift.<br>He takes time to educate you, which is so empowering. His commitment to emotional and mental health shines through with his monthly Wellness Group that gives you even more of an opportunity to learn how to "self-serve" on some of the more Eastern techniques, if you are interested.<br>Dr. Paul's focus and tenacity to make sure that his patients walk out of his office and back into their lives with a body/system that is fully functioning and working harmoniously is something I love about him. He doesn't stop working on an issue until it is resolved.
Staff are all very patient and nice. Not much of waiting time and Dr. Paul is great at what he does. The energy of the place starts to heals you from the moment you enter the door.
I cannot say enough about Dr. Paul and the entire team at Northstar Integrated Health. From the moment I walked through the door, I felt heard, respected, and genuinely cared for. Dr. Paul takes the time to truly listen to patient concerns, thoroughly investigates the root causes through appropriate testing, and offers real, effective solutions—not just temporary fixes to mask symptoms.<br><br>His approach is refreshing and empowering. He treats the body as a whole and focuses on reversing the actual causes of health issues. His depth of knowledge and commitment to healing are extraordinary. After years of frustration and disappointment with traditional doctors, I finally feel like I’m on a path to real recovery.<br><br>The staff at Northstar are equally impressive—kind, professional, and always willing to go the extra mile to make patients feel comfortable and supported. My experience here has truly restored my faith in the medical system. I highly recommend Northstar Integrated Health to anyone seeking not just answers, but real healing.
Northstar chiropractor es el mejor lugar para terapias de espalda,te ayudan para las alergias es un buen equipo de trabajo el doctor Paul habla español allí mismo te puden hacer estudios de sangre, también te pueden hacer radiografías etc y lo mejor me siento en familia !! Gracias
Dr Paul and his staff address my health needs and concerns on every visit. Since I am very active and aging, my body needs attention ongoing and I get excellent care. I can always count on Dr. Paul to address and resolve my health concerns. Highly recommended to others.
Paul Rieselman has been my doctor for over 20 years. Recently he cured a skin condition via his vast expertise and homeopathic skills. I never expected to get my skin treated at a chiropractic office. In my opinion, this just proves that it Northstar has a multifaceted and very effective approach to healthcare.
Dr Paul is a wonderful chiropractor and very kind, patient human being !supportive of whatever you ask or want ,he explains and sits with you !<br>Never rushes you through to get the job done ,even if it's a longer drive for me,it's totally worth it!!
As always, Dr Paul helped me out a great deal! I crawled into his office but was able to walk out pretty steady. His manners, approach and willingness to help are priceless!
Doctor very friendly. Took plenty of time with us. Nursing staff was exceptional. Terry Stewart was friendly and professional and able to explain to us all the services Northstar offers!
Northstar is great. Dr. Paul and the staff are very pleasant and address all of your concerns. There are various therapy and treatment options available for all types of pain or illnesses. I look forward to my visits.
