Running an ultramarathon is an incredible achievement that tests the limits of your endurance, strength, and mental toughness. Whether you're a seasoned ultra runner or just completed your first, ultra marathon recovery is an essential part of the process. Proper ultramarathon recovery ensures that you bounce back stronger, and ready for future races.

The recovery process after an ultra is just as important as the training that got you to the finish line, and knowing how to recover effectively can help prevent injury, reduce fatigue, and improve overall performance.

In this guide, we'll walk you through the key aspects of recovering after an ultra. We'll cover everything from the immediate post-race recovery tips to long-term strategies for easing back into your training plan.

What You'll Learn in This Article:

• The phases of the ultramarathon recovery process.
• How to recover from an ultra marathon in stages, from immediate recovery to long-term strategies.
• Effective post-race recovery tips to jump-start the healing process.
• Nutrition and hydration strategies to support your recovery.
• The role of sleep quality and mental health in recovery.
• How to listen to your body and avoid overtraining.
• Specific recovery tips for different ultra distances, including 50k, 50 miles, and 100-mile races.
• Common FAQs about ultramarathon recovery answered.

Follow this guide on what to do after ultramarathon race day to keep your time away from running to a minimum.

Understanding Ultramarathon Recovery

Recovering from an ultra marathon is not a one-size-fits-all process. Some professional runners can do multiple ultra races with very little time in between.

But for the average person, recovery will take a lot longer according to Ultramarathon Running Coach, Cody Moore, "It's different for everybody, but I would encourage most everybody to take at least a week or so off of running post-ultra and give your body some time to truly rest. You want to recover your energy of course, and also rebuild from some of the damage that you do to your physical body during those races."

It depends on the race distance, terrain, fitness level, and how your body responds to the physical and mental strain. The recovery process can be broken down into several phases, each with its focus and timeline.

Phases of the Recovery Process:

• Immediate Recovery (0-24 hours): take one day to focus on hydration, nutrition, and rest. Your body is in damage control mode, repairing muscle tissue and replenishing depleted glycogen stores.
• Short-Term Recovery (1-7 days): Address muscle soreness, manage fatigue, and get back into running with light movement to promote blood flow without overloading the body.
• Long-Term Recovery (1-4 weeks): Gradual return to training with low-intensity activities to rebuild strength and endurance.
• Full Recovery (4+ weeks): After a month, most ultra runners can fully resume their normal training routine.

How Long Each Phase Generally Takes:

These guidelines for rest and recovery are how many days after an ultra it takes to fully recover.

• Immediate Recovery: 1-2 days off from running completely
• Short-Term Recovery: 2-7 days you can start running very easily
• Long-Term Recovery: 1-4 weeks of reduced training will help your body and mind fully recover
• Full Recovery: Up to 6 weeks depending on the race distance and individual recovery speed.

Immediate Post-Race Recovery Tips (0-24 Hours)

Taking the day after an ultramarathon is essential for recovery. Take an easy walk, swim around in a pool, or go for a bike ride to a coffee shop.

Key Steps to Take Right After an Ultramarathon

The first 24 hours after running an ultramarathon are critical for initiating the recovery process. Your body has just been through an extreme test, and how you treat it in this period will set the tone for the rest of your recovery.

Immediate Recovery Tips:

• Hydrate immediately: Start rehydrating with electrolyte-rich fluids as soon as you finish the race. This helps replenish lost electrolytes and reduces cramping.
• Eat a balanced meal: Focus on a combination of protein and carbohydrates to rebuild muscle and replenish glycogen stores.
• Get off your feet: Rest your legs to reduce swelling and promote circulation.
• Compression gear: While studies have questioned the effectiveness of compression garments, wearing compression socks or tights can help reduce muscle soreness and improve blood flow. Many people tend to feel better.
• Stretch lightly: Gentle stretching can keep muscles loose and prevent stiffness.

How to Give Your Body Optimal Recovery Immediately Post-Race

To give your body the best chance to recover, the focus should be on refueling, resting, and reducing inflammation.

Key Post-Race Recovery Strategies:

• Drink fluids: Aim for 16-20 oz of water or sports drinks every 1-2 hours after the race.
• Eat within 30 minutes: Studies support eating A small meal rich in protein (20-30 grams) and carbohydrates (40-50 grams) to help kickstart muscle repair.
• Sleep as much as possible: Your body heals while you sleep, so aim for 8-10 hours of sleep the night after your ultra run.

Short-Term Recovery Strategies (1-7 Days)

Effective Recovery Tips for the First Week After Running an Ultra

The first week of recovery is all about giving your muscles time to heal while gradually incorporating light movement to promote circulation. While complete rest is important in the first 24-48 hours, light activity will help prevent stiffness and maintain blood flow to speed up recovery.

Tips for the First Week:

• Active recovery: While studies aren't positive that active recovery speeds up recovery time, many people just feel better, including active recovery after an ultra. Include gentle activities like walking, swimming, or cycling to keep blood flowing without adding strain.
• Stretching and foam rolling: Regular stretching and foam rolling can relieve tension in sore muscles and reduce tightness.
• Take rest days: Avoid high-intensity exercise during the first week and focus on rest.

How Long Should You Rest After an Ultramarathon?

For most ultramarathon runners, taking 3 to 4 days of complete rest from strenuous exercise is recommended before slowly reintroducing low-impact activities. Depending on the race distance, you may need more or less time before resuming training.

Rest vs. Active Recovery:

• Rest: Total rest for the first 24-48 hours to allow for initial muscle repair.
• Active recovery: After 48 hours, begin incorporating gentle movement like walking or swimming.

Addressing Muscle Soreness and Fatigue

Muscle soreness and fatigue are natural after running an ultra marathon. The combination of long distances, elevation changes, and prolonged exertion causes significant muscle damage and inflammation.

Strategies to Address Muscle Soreness:

• Epsom salt baths: A warm bath with Epsom salts can help reduce muscle tension and inflammation.
• Massage: A light massage can help reduce soreness by improving circulation and relaxing tight muscles.
• Foam rolling: Focus on areas like the quads, hamstrings, and calves to reduce tightness and promote recovery.

Long-Term Recovery Tips for Ultramarathon Runners (1-4 Weeks)

How Long Does It Take for Full Ultramarathon Recovery?

While you may feel recovered after a week, it's important to give your body more time to heal fully. Full recovery from an ultra marathon can take anywhere from 2-6 weeks, depending on the race distance and your recovery speed. For shorter races like a 50k, recovery may take less time, while a 100-mile ultramarathon may require a longer recovery period.

Stages of Long-Term Recovery:

• Week 1: Focus on light, non-impact activities like walking, swimming, or cycling.
• Weeks 2-3: Begin incorporating easy runs and low-intensity training sessions.
• Weeks 3-4: Gradually increase mileage and intensity while monitoring for signs of fatigue.

When to Return to Training After an Ultra Run

The timing of your return to training depends on your recovery progress. Rushing back too soon can lead to injury or burnout, so it's crucial to listen to your body.

Tips for Returning to Training:

• Start with low-intensity runs: Begin with easy runs at a conversational pace before reintroducing speed work or hill training.
• Monitor fatigue: If you still feel fatigued after short runs, take more time to rest.
• Gradual progression: Increase weekly mileage by no more than 10% to avoid overtraining.

Here is a four week recovery training plan from the MOTTIV ultramarathon training plans with what you can do after a race.

Insert training plan*

Nutrition and Hydration for Optimal Recovery

What to Eat and Drink During the Recovery Process

Nutrition plays a vital role in ultramarathon recovery, helping to repair muscle tissue, replenish glycogen stores, and reduce inflammation.

Key Recovery Foods:

• Lean protein: Chicken, turkey, tofu, or fish help repair damaged muscle fibers.
• Complex carbohydrates: Brown rice, sweet potatoes, and whole grains replenish glycogen stores.
• Healthy fats: Avocados, nuts, and olive oil support muscle repair and reduce inflammation.
• Antioxidant-rich foods: Blueberries, spinach, and kale help reduce oxidative stress and inflammation.

Nutritional Strategies for Post-Race Recovery

To maximize your recovery, focus on a nutrient-dense diet and stay hydrated. This will help you bounce back faster and prepare your body for future training.

Hydration Tips:

• Drink 16-20 oz of water with each meal to stay hydrated.
• Include electrolyte-rich drinks during the first few days post-race to restore sodium, potassium, and other essential minerals.

The Role of Sleep and Mental Health

How Sleep Aids Recovery After an Ultramarathon

Sleep is a critical component of recovery from an ultra marathon. During sleep, your body repairs damaged muscles replenishes energy stores and produces growth hormones that aid in recovery.

Sleep Tips for Recovery:

• Get 8-10 hours of sleep per night during the first week post-race.
• Take short naps if you feel fatigued throughout the day.

Managing Stress and Mental Fatigue Post-Race

Studies have proven that mental recovery is just as important as physical recovery after an ultra run. The mental toll of pushing your body to the limit can lead to post-race blues or burnout if not managed properly.

Tips for Managing Mental Fatigue:

• Meditation or mindfulness: Practice mindfulness or meditation to reduce stress and promote relaxation.
• Set new goals: While rest is important, setting new, manageable goals can keep you motivated without overwhelming your mind.

Listening to Your Body

Signs You Need More Recovery Time

It's important to recognize the signs that your body needs more time to recover. If you push yourself too hard, too soon, you risk injury or prolonged fatigue.

Signs You Need More Recovery:

• Persistent muscle soreness beyond 7-10 days.
• Elevated resting heart rate.
• Unexplained fatigue or difficulty sleeping.

How to Avoid Overtraining and Injury

Overtraining can lead to injury, fatigue, and burnout, so it's important to prioritize recovery and gradually ease back into your training plan.

Tips to Avoid Overtraining:

• Incorporate rest days into your weekly routine.
• Listen to your body and adjust your training based on how you feel.
• Cross-train with low-impact activities like swimming or cycling.

Special Considerations for Different Ultra Distances

Recovering from a 50k vs 50 Mile vs 100k vs 100 Mile Ultramarathons

The recovery process varies depending on the distance of the race. Longer races require more recovery time due to the greater physical toll on the body.

Recovery Times Based on Race Distance:

• 50k: Typically 1-2 weeks for full recovery.
• 50-mile: Expect 2-3 weeks for full recovery.
• 100k: Around 3-4 weeks of recovery time.
• 100-mile: Up to 6 weeks for complete recovery.

Unique Challenges of Recovering from Trail Running

Trail running presents unique challenges for recovery due to uneven terrain, elevation changes, and technical footing, which can place additional strain on muscles and joints.

Recovery Tips for Trail Runners:

• Focus on joint recovery: Incorporate mobility and stability exercises for the ankles, knees, and hips.
• Prioritize balance and coordination: Include agility exercises to help with proprioception after trail runs.

FAQ: Common Questions About Ultramarathon Recovery

Q: How Long Does It Take to Recover from an Ultra Marathon?

• Recovery times vary depending on race distance and individual factors, but it typically takes 2-6 weeks for full recovery.

Q: What Are the Best Recovery Tips After an Ultra Run?

• Hydrate, eat nutrient-dense foods, rest, and incorporate gentle movement like walking or swimming.

Q: How Should I Adjust My Training Plan Post-Race?

• Ease back into training with low-intensity runs and gradually increase mileage and intensity as your body heals.

Q: Is It Normal to Feel Extremely Tired Weeks After an Ultramarathon?

• Yes, it's normal to experience lingering fatigue for several weeks post-race, especially after longer distances.

Conclusion

Recovering from an ultramarathon is a vital part of the race process. It allows your body to bounce back stronger and prevents injuries that could sideline you for longer. By following these recovery strategies—focusing on hydration, nutrition, sleep, and mental health—you'll set yourself up for a successful return to training and future races.

If you're looking for a comprehensive recovery plan or training program tailored to ultramarathoners, check out our MOTTIV training app. With personalized plans for 50k, 50-mile, 100k, and 100-mile races, you'll be prepared to tackle your next challenge while ensuring proper recovery along the way.

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_{Article fact checked by Ultramarathon Running Coach Cody Moore.}

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