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How to recover after the Berlin Marathon

The Berlin Marathon 2023 is history. Once again, the race through the German capital lived up to its reputation as an extremely fast marathon, which is confirmed by a look at the top results of men and women. In this blog post, we’ll show you how to manage your post-run recovery and get yourself in shape for your next running goal.

Results BMW Berlin Marathon 2023

´╗┐RankLast nameNameNationalityTimePace
1KipchogeEliudKEN02:02:4202:54
2KipkemoiVincentKEN02:03:1302:55
3TakeleTadeseETH02:03:2402:55
4KorirRonaldKEN02:04:2202:57
5TekluHaftuETH02:04:4202:57

´╗┐RankLast nameNameNationalityTimePace
1AssefaTigstETH02:11:5303:08
2ChepkiruiSheilaKEN02:17:4903:17
3ShauriMagdalenaTAN02:18:4103:17
4YimerZeinebaETH02:19:0703:18
5TeferiSenbereETH02:19:2103:18

How to recover in the hours following the race

You have successfully completed the 42.195 km through Berlin? Congratulations! Now of course it’s time to enjoy your success – but at the same time you should also take care of your recovery. This is especially important in the first hours after the marathon. Since active recovery in these post-race hours is not at the top of many people’s priority list, we have listed a few points that you should keep in mind.

  • Change into dry clothes quickly: To ensure that your body doesn’t cool down too quickly, change into dry clothes as soon as possible after the marathon.
  • Rehydrate and restore energy: Immediately after crossing the finish line, it’s important to keep your body hydrated and energized. However, avoid alcohol for at least the first few hours.
  • Alternate hot/cold shower: Alternating hot and cold showers can stimulate blood circulation and aid recovery.
  • Consider massage: A relaxing massage, perhaps even lymphatic drainage, can aid recovery.
  • Stretching: Engaging in some light stretching a few hours after completing the race can help relax your muscles and preserve flexibility
  • Postpone wellness and sauna: Immediately after the race, it is advisable to avoid intense wellness treatments and sauna. Give your body some time to recover before considering these activities.

Things to consider in the week after the marathon

After you have survived the first few hours, it’s important to continue your recovery in the coming days.

  • The days after the Berlin Marathon: You shouldn’t do any training in the first days after the Berlin Marathon. Instead, focus on regenerative measures to support your body.
  • Professional massage: A longer massage from an experienced masseur or physiotherapist can be very beneficial, especially after a marathon, and help to relieve muscle tension.
  • Sauna for blood circulation: Going to the sauna can promote blood circulation and aid recovery after the Berlin Marathon.
  • Relaxing at the spa: A day at the spa with bubble and saltwater treatments can give you a pleasant rest.
  • Sore muscles are normal: On the second day after the Berlin Marathon, sore muscles can be particularly pronounced. This is perfectly normal, so don’t worry about it.
  • Mental recovery: Consider mental recovery as well. Use this time to do what you really like to do without thinking about the next training session. Maybe a cozy dinner with friends to celebrate your success?

Enjoy the regeneration phase after your successful Berlin Marathon and give your body and mind a well-deserved break.

How to get back into training

After a week of recovery, you’ll be itching to get going again. Here are some tips on how to get started:

  • Keep blood circulation going: It doesn’t hurt to keep your blood circulation moving, but keep it at a moderate level. If you are already feeling fit after a few days’ rest, you can consider more active recovery measures. These include leisurely activities such as exercise in the water, relaxed spinning, walks, hikes (preferably uphill), and similar.
  • Make spontaneous decisions: Don’t plan these activities in advance, but decide spontaneously if you feel like it and have the energy for it. It’s very important to listen to your body at this stage. Planned activities or workouts are harder to adapt when compared to spontaneous decisions based on how you feel.
  • Try something new: How about trying something new? For example, yoga. Yoga promotes flexibility and stability, helps to balance and can prevent injuries.
  • No scheduled workouts: running.COACH will not schedule workouts for you for a while, and for good reasons. There is nothing wrong with exercising, but it is important to listen to your body. If you are tired or feel slight pain, it is better to take a break than to take unnecessary risks.

Create with running.COACH a tailor-made and dynamic running training plan that prepares you optimally for your running goals, based on your current fitness level. Try running.COACH for free for two weeks after your first login!

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