You have a pounding headache and your legs are so stiff that you can barely hobble into the shower.
It may feel like you're paying the consequences of a night of vodka shots and table dancing.
But you know what really happened -- it's the morning after the race.
Congratulations. You've just completed the Manitoba Marathon -- perhaps the half, maybe the full.
Whatever the case, you've accomplished an incredible feat.
The problem: Your muscles are tight and sore, your brain is buzzing from the excitement of yesterday's big event and you're completely exhausted.
Keep in mind that what you're feeling is normal. However, how you treat your body over the next week or so radically affects your recovery.
Here are some tips about how to help your body heal after the marathon:
Sleep well
You're understandably exhausted; after all, you just completed the single most intense activity you'll likely do all year. Even so, you -- and many others in your running shoes -- may have had trouble sleeping last night. Sleep experts such as Dr. Sat Sharma, a respirologist at St. Boniface General Hospital, note that although it's hard to calm down after a race, sleep is essential.
That's because several chemicals your body produces during sleep help repair muscles. "They kind of heal your body," Sharma has said. Such chemicals include the human growth hormone, 80 per cent of which is produced during deep sleep.
Need help getting to sleep while your mind is still buzzing from yesterday's race? Get to bed at the same time each night and keep your bedroom dark and quiet.
Keep in mind that keeping your legs slightly elevated during sleep can help reduce pain and swelling.
Keep your carbs complex
You've just completed the race of your life and now you feel entitled to indulge. Instead of treating yourself to a piece of chocolate cake or other sugary, fat-laden treat, keep in mind that how you eat in the minutes, hours and days after the marathon plays a role in your recovery.
Nutrition experts stress that marathoners should -- for at least a couple of days after the race -- opt for fair amounts of carbohydrates combined with smaller amounts of lean protein to help rebuild muscles. A surprising role of carbs: they may help alleviate some of your post-race pain, a product of lactic acid buildup in the muscles. Carb-loading works by increasing the glycogen stores in your liver. Glycogen, in turn, prevents pain-inducing lactic acid from building up in the body.
Dietitians such as Gina Sunderland suggest including such items as whole-wheat toast, whole-wheat pasta and yogurt in your post-marathon diet. Combining these foods with things like peanut butter, lean chicken or almonds will make those carbs work more slowly and efficiently.
Use ice and heat properly
You may be tempted to ease your pain with ibuprofen or acetaminophen and then get on with your day. While popping an over-the-counter pain reliever can help reduce pain and swelling, medical experts say it's better to deal with your pain rather than mask it. This usually involves treating sore muscles with ice and heat. One school of thought says to place a wrapped ice pack on sore muscles for 10 minutes, four times daily in the first two to three days after your race. After that, place heat on the area to increase the flexibility of your muscles. One caveat: do not place heat packs on bruised areas. Doing so could cause blood vessels to dilate, making the bruise worse.
Keep moving
You ran. Now it's time to stop everything and rest, you tell yourself. Not so, say experts. Most people should continue with slow to moderate physical activity -- such as walking or cycling -- for at least one week after the race. Doing so will help rid your body of pain-inducing lactic acid. Stretching every day is also essential to help your muscles recover. Remember to keep your exercise gentle -- overdoing it is a surefire path to injury.
Hydrate
You chugged enough water yesterday to fill a couple of aquariums. But experts say that you likely will need to keep on drinking steadily after the marathon to avoid dehydration. How much water you need depends on how hard you've exercised, the duration of your race and how much you've perspired. One guideline to follow: Consume sports drinks during and immediately after your run. (The electrolytes in these drinks help your body retain fluid more effectively than water alone.) Later, switch to water -- which will help eliminate toxins from your system and ward off dehydration-induced post-race headaches. Keep in mind that some runners drink too much water, which can lead to a rare but dangerous condition that dilutes the electrolytes in the blood.
See the doc
It's true that some aches and pains are a fact of post-marathon existence. However, you need to see your doctor if your hurting is so severe that it prevents you from standing or walking. As well, make sure that you consult a physician if you have any marathon-induced injuries that are vulnerable to infection. Such injuries may include blackened toes, open blisters or bloody, chafed skin.
Plan your next goal
Feeling blue? It's natural for runners to experience a post-marathon depression -- a sort of anticlimax that settles in when all the anticipation and hype of the big race is finished. To get over it, remind yourself that you accomplished an amazing feat yesterday and that you will accomplish plenty more. Check online for smaller races you can take part in before the summer is over.
Have an interesting story idea you'd like Shamona to write about? Contact her at shamona.harnett@freepress.mb.ca
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