If you ran Sunday in the marathon, relay or half-marathon, today — Tuesday — is likely to be your worst day. Sore. Stiff. Hunched over. That’s good, the experts say. It’s a sign that your body is healing and that you need rest. We’ve dug up some expert advice on recovery, but feel free to add your own tips.

Minimal activity is the order of the week. Ben Rosario, owners of Big River Running, suggested on his radio show that half-marathoners take a week off, marathoners take two weeks off. A little walking, slow jogging or cross training is OK, but no running. The only thing we can’t tell you is whether he has takent his own advice. Rosario is a two-time qualifier for the Olympic marathon trials.

Hal Higdon’s training programs for the marathon and half-marathon are among the most popular. Here’s his advice:

• “After a week of little-or-no running, your sore muscles should have begun to recover. Your glycogen stores should have begun to rebuild. Psychologically, you should be about ready to begin training again, maybe to begin contemplating another marathon, or race at some intermediate distance.

• “Notice my qualifying use of the word begin. Only you can tell when you’re ready to start training again. Take another week or two off if you feel you need it–even a month off, if necessary.”

After rest, he recommends returning gradually. Here’s Higdon’s recovery schedule.
Dr. Steve Palladino recommends complete rest of two days to two weeks, until you have no soreness and injuries are healed. He also notes:

• “After the marathon, your immune status will be depressed. Because of the physiological hit to the immune system created by the stress of running a marathon, colds, flu, and other upper respiratory tract infections are potential problems in the days and weeks that follow. The best medicine is prevention. After the marathon, take care to allow yourself more sleep than before the race. Resume a well-balanced, nutritious diet immediately following the race. During the first week following the race, focus on rehydration.”

The complete article, from marathonguide.com, appears here.

In her advice to walkers, Wendy Bumgardner notes that weight gain and depression are more common than you’d think.

• “You will probably feel exhausted and depressed the week after the marathon. This is normal, expect it and plan for it. It goes away as you recover. If it doesn’t, seek medical help as the chemical changes in your body and brain could have tipped you over into clinical depression, which is a dangerous and life-threatening condition that can be reversed if caught early.”
• “I always note a 2-4 pound weight gain immediately after the marathon, likely from water retention as your muscles repair and rebuild. Do not panic and start dieting, eat a balanced diet with enough nutrients to rebuild and repair your body. The bloat weight will probably come off within a week unless you have been overindulging in eating.”

We could blather on, but we’d prefer your suggestions. Please share them. There’s 13,000 sore people out there, looking for help or company in their misery.