Recover fast from a (long) ultra marathon
Some people seem to bounce back to training days after a 100 mile race, others struggle with fatigue for weeks (even months) afterwards. There are a number of key things you can do before, during and after your race to give yourself the best chance of a rapid - and complete - recovery. This is the strategy I used in the lead up to (and after) Ultra Trail du Saint Jacques by UTMB (a 100M UTMB qualifier) where I achieved the elite qualification standard and was back to full training within 2 weeks.
Pre-race preparation
Proper training: consistent, progressive training tailored to the demands of the race. If you are prone to delayed onset muscle soreness (DOMS, usually from downhill running) you may need to incorporate DOMS-inducing training every couple of weeks (aim for minimum effective dose and build up so you don’t lose training recovering). The repeat bout effect will help you gradually build protection for longer and/or faster downhill efforts.
Pre-taper hard downhill session: incorporate a hard downhill run two weeks before the race to deliberately induce DOMS and benefit from the repeat bout effect. This helps muscles adapt to the strain, reducing or delaying soreness during the race and afterwards.
Sufficient nutrition: avoid relative energy deficiency throughout training (including in-day deficits).
During the Race
Fuelling: consume a minimum of 60 grams of carbohydrates per hour to maintain energy and reduce the extent of muscle damage. This practice can significantly enhance recovery. I usually aim for 80g / hour and end up around 70g. Use multiple transportable carbs to exceed 60g / hour (see my article on in-race nutrition for more).
Post-Race Recovery
Immediate nutrition: within 15-30 minutes of finishing, consume a mix of carbohydrates and protein. This aids in replenishing glycogen stores and repairing muscle tissue. Aim for a ratio of about 3:1 carbs to protein.
Hydration and salt: rehydrate with carb-rich / salty drinks to replace fluids lost through sweat. You need 1.5l of sodium-containing fluids for every kg of bodyweight lost (1.5:1 as drinking triggers increased urine production). Drinks containing carbohydrates increase the rate of rehydration (in part as glucose transport into glycogen draws water in too). Electrolyte drinks, milk, orange juice, tea and coca cola all have a higher hydration index than water. Remember large quantities of plain water without salt/salty foods could risk hyponatremia.
Compression clothing: can reduce swelling and increase circulation.
Anti-inflammatory foods: you can incorporate anti-inflammatory foods but avoid anti-inflammatory medications.
Rest and sleep: prioritise rest and quality sleep in the days following the race to allow the body to repair and recover. Elevate your feet and legs whenever you can. Very swollen feet might need to be right up a wall.
Active recovery: for the first few days (at least 5, usually 7-10) do 20-30 minutes a day of any light cross training that feels good. This is the time to listen to your body and not push it. Active recovery is important for healing but also for mental health as your body adjusts to a sudden reduction in training after a massive effort.
Swimming: gentle swimming can help reduce muscle soreness and promote circulation without putting stress on the joints.
Yoga: incorporate gentle yoga to regain mobility and promote relaxation.
Hiking: light hiking can help maintain mobility and circulation while allowing the body to continue recovering.
Cycling: gentle cycling will increase blood flow and is a good way to get out in nature to a cafe or pub…
Meditative movement: if you’re really sore try seated, gentle movement combined with slow calm breathing and soothing music. Gently trace the alphabet with your feet (as far as mobility allows). Stretch like a dog!
Foam rolling/massage: this can improve blood flow and ease muscle tightness. It’s also a good indicator of when you can return to running (when it doesn’t hurt!).
First Run Back: Once you feel keen and free of any residual DOMS, resume running with a light, easy run of 15-30 minutes. Listen to your body and avoid pushing too hard too soon. Keep an eye on your resting heart rate and heart rate variability to monitor your recovery and take any extra days off you need as you progress. For the first 1-2 weeks you can blend running with cross training.
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References
Ivy, J.L., Goforth, H.W., Damon, B.M., McCauley, T.R., Parsons, E.C., & Price, T.B. (2002). Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology, 93(4), 1337-1344.
Jeukendrup, A.E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(S1), S25-S33.
Maughan, R. J., Watson, P., Cordery, P. A. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. R. (2016). Am J Clin Nutr, 103, 717-723.
McGregor, R. (2022). More Fuel You: Understanding your body and how to fuel it for life. Bloomsbury Sport
Nosaka, K., & Clarkson, P.M. (1995). Muscle damage following repeated bouts of high force eccentric exercise. Medicine & Science in Sports & Exercise, 27(9), 1263-1269.
Reilly, T., & Ekblom, B. (2005). The use of recovery methods post-exercise. Journal of Sports Sciences, 23(6), 619-627.
Shirreffs, S.M., & Sawka, M.N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(S1), S39-S46.