Ultramarathon recovery – How to Bounce Back Quickly and Effectively

Ultramarathon recovery is not just about resting — it’s a complex process that involves strategic nutrition, sleep optimisation, and targeted physical therapies. Whether you’re a seasoned ultra-veteran or preparing for your first 50k, understanding how to effectively recover can mean the difference between continued success and burnout or injury.

By the end of this article, you’ll have an overview of what happens to your body during an ultramarathon and a practical, actionable plan to speed up your recovery. 

Ultra Running Recovery Process

The duration and quality of your recovery after an ultramarathon depends on several factors:

• Distance and duration of your training block and the event itself
• Terrain difficulty and variability
• Your fitness and conditioning level
• Nutrition and hydration before, during, and after the race
• Injury prevention and management
• Stress and emotional management

Research suggests that while ultrarunners may feel recovered after about a week, some signs of muscle damage, inflammation, and nutrient depletion can persist for weeks or even months. That’s why a comprehensive post-ultramarathon recovery plan addressing both physical and mental aspects is essential.

Don Reichelt, an elite ultrarunner who wins and sets records, says:

“Recovery is not just about resting. It’s about doing the right things to help your body heal and adapt.”

Recovery Tips And Rules

The following tips and rules are based on scientific research and the experiences of elite ultrarunners. They are designed to help you bounce back faster, prevent injury, and maintain your long-term running health. By following these guidelines, you’ll be able to optimise your recovery and prepare your body for future challenges. Let’s look into the key strategies for effective ultramarathon recovery:

1. Hydrate and Replenish Electrolytes

Proper hydration is critical for kickstarting your recovery. When you run an ultramarathon, you need to keep your hydration and electrolyte levels in check. As you sweat, breathe, and pee during the race, you lose fluids and electrolytes like sodium, potassium, magnesium, and calcium.

Here’s what to do:

• Drink fluids until your urine is clear or pale yellow
• Check your weight before and after the race to find out how much fluid you lost
• Try to drink 1.5 litres of fluid/water for each kilogram you lose during the race. Do this in the next few hours.

2. Refuel with Nutrient-Rich Foods

Ultra events deplete your glycogen stores (the main source of energy for your muscles) and break down your muscle proteins (the building blocks of your muscles).

How to Replenish Your Calories:

• Ultramarathon runners use up 600 to 1,000 calories per hour on average. No matter how much they eat during the race, they can’t replenish all the calories they burn.
• One of the challenges of ultramarathon racing is that your appetite may be weak after the race, making it hard to refuel. Refuel early and often: replacing the nutrients and tissue lost during a long ultra race may take days or even weeks.
• Listen to your cravings! They may indicate what nutrients your body needs. Don’t use a big race effort as a weight-loss strategy, as it may hinder your recovery. Your body needs a lot of calories for fuel and repair.

What Nutrients and Supplements to Take:

Meredith Terranova, an experienced dietician who guides endurance athletes in the nutritional recovery process, recommends the following for the hours and days immediately after a race:

• 2 grams per kg of weight or more per day of protein. Protein helps repair muscle breakdown and provides amino acids essential for many body functions.
• Avoid simple carbohydrates. Sugar is vital for fuel during the race, but it can cause inflammation after the race. Aim to consume about 1-1.2 grams of carbohydrates per kilogram of body weight. Also, eat balanced meals and snacks every 3-4 hours for the next 24 hours.
• Hydration. Hydration is crucial for disposing of metabolic waste, aiding digestion and repairing the whole body. Drink plenty of water and fluids after the race and in the following days.
• Watch the trace elements. You may lose trace elements like magnesium through sweat during the race. Magnesium is important for sleep quality, which is essential for recovery. You can take a multivitamin or soak in a bath of Epsom salts to replenish magnesium.
• Avoid food with MSG added. MSG can dehydrate you and affect your recovery.
• Become fat adapted. Carb stored in your body is around 2,000 calories, whereas the fat stored is around 40,000 calories. Consume fats! Fats are important for many body functions, such as enzymes, neurotransmitters, and nervous system health. Fats also help absorb fat-soluble vitamins, which are vital for recovery. Don’t skimp on fat, but choose healthy sources of fat. This includes meats, dairy, and plant sources. Avoid processed foods containing unhealthy fats or refined grains that cause inflammation.

3. Gentle Stretching and Cool-Down

Ultramarathon causes micro-tears in your muscle fibres, which leads to muscle soreness and stiffness. 

To reduce muscle damage and enhance blood flow to your muscles, you should perform some gentle stretching and cool-down exercises after the race. 

Stretching increases your flexibility and range of motion and reduces muscle pain and stiffness.

To reduce muscle soreness and enhance blood flow:

• Stretch your major muscle groups (such as calves, hamstrings, quads, and glutes) most involved in running.
• Stretch for 30 seconds and do 2-3 times on each side.
• Perform low-intensity activities (such as walking, jogging, and cycling) for 10-15 minutes after the race.

4. Prioritize Sleep

Research on the resting state shows that sleep’s main function is to restore and repair the nervous system. This is especially important for ultramarathon runners, who subject their nervous system to extreme stress for hours, which affects their immune system and cognitive performance.

How much should you sleep?

People have different sleep needs, but on average, aim for eight hours of sleep every night. Sleeping less than six hours can harm your health in the long run.

However, post-ultramarathon race, we suggest a new rule of thumb:

For every 16 km you run, sleep an extra hour per night. This means that after a 100-mile race, you should try to sleep an extra hour per day for at least 10 days. You can achieve this by napping, going to bed earlier, or sleeping in later. Even if you don’t fall asleep, just lying down and resting your feet can help.

You can track your REM and deep sleep stages to measure your sleep quantity and quality. To create a conducive environment for sleep, you can also use IPC (intermittent pneumatic compression) before bed to improve your sleep quality in some cases.

Also, you should:

• Stick to a regular sleep schedule
• Avoid caffeine, alcohol, or nicotine before bed
• Keep your bedroom dark, calm, and quiet
• Practice relaxation techniques (meditation, breathing exercises, or progressive muscle relaxation) before bed.

5. Recovery Modalities to Get the Blood Moving

While rest is very important, so is restoring motion to muscles, joints, and everything in between. Running should be mostly avoided at first, but there are myriad options to get and keep things moving. A few are: 

• Massage and Foam Rolling

Massage and foam rolling involve applying pressure to your muscles and connective tissues. They help reduce muscle tension, pain, inflammation, and adhesions (knots) that may impair your range of motion and flexibility.

Massage and foam rolling are similar methods of breaking down scar tissue and lengthening muscles that get shortened due to repetitive movements. The ideal frequency is one or two times a month.

Visconti et al. (2014) studied the effects of massage on pain and recovery in ultramarathon runners with delayed-onset muscle soreness (DOMS). They found that massage reduced pain and increased improvement in most runners. They also calculated the minimum pain reduction, which was clinically important. They suggested that massage controls pain by stimulating nerve endings and receptors.

Here’s what to do:

• You can get a massage from a therapist who specialises in sports massage or use a foam roller at home.
• Focus on massaging or rolling out your major muscle groups most affected by running (such as calves, hamstrings, quads, and glutes).
• Apply moderate pressure for about 10 minutes per muscle group and avoid any areas that are bruised, swollen, or injured.

• Compression

Static Compression: Compression recovery has remained a fashion trend in the fitness industry. Whether at the gym or cycling through the city, spandex is everywhere. Research has shown limited benefits on recovery due to the static nature of the garments and limited pressure ranging from 6 to 20 mmHg.

Intermittent Pneumatic Compression (IPC): This technique uses inflatable sleeves or boots that wrap around your legs and a pump that controls the pressure and duration of inflation and deflation. The device applies sequential cycles of pressure and release to your legs, mimicking the natural contractions of your muscles and veins. The researchers tested how pneumatic compression could help ultramarathon runners recover after a race. They found it made the runners feel less pain, soreness, and tiredness. 

Running places extreme stress on your legs, especially if you run long distances or on uneven terrain. Running damages the muscles and causes micro-tears, which need to heal to make you stronger and faster. Running also causes inflammation, the body’s natural response to injury and infection. Too much inflammation can impair recovery and increase your risk of chronic injuries.

Why is IPC Beneficial for Runners?

• Improves blood flow — Blood carries oxygen and nutrients to your muscles, which are essential for healing and growth.
• Reduces inflammation — IPC lowers inflammation by putting mild pressure on your legs, which helps remove extra fluid and stop edema (fluid build-up).
• Stimulates the parasympathetic nervous system — This part of the autonomic nervous system takes care of the body’s functions when it is resting and digesting food.

How to Use IPC Effectively:

• Choose a suitable device. You can find many IPC devices on the market, but they are not all the same. You want to pick a device with enough battery life, changeable pressure levels, modes (sequential or gradient), and cosy sleeves or boots that suit your legs well. One of the best devices for runners is the Recovery Systems compression sleeves, which have all these features and more.
• Wear IPC sleeves or boots for about 20 minutes after a run or race.
• Repeat IPC treatment once or twice daily for the next few days.
• Adjust the pressure level according to your comfort.
• Avoid using IPC if you have any contraindications like blood clots or heart problems.

6. Take Care of Blistered Areas

Blisters are common among ultramarathoners due to friction between the skin and shoes or socks. 

Here’s what to do:

• Don’t pop or peel an intact blister. Cover it loosely, and don’t press on it.
• For a popped or big, painful blister, drain it with a clean needle. Wash it, make a small hole, and squeeze out the fluid. Put on antibiotic cream and a clean bandage.
• Avoid wearing shoes or doing activities that caused the blister until it heals.
• Change the bandage daily and when it is dirty or wet. Keep it clean and dry.
• See a doctor for signs of infection like pus, redness, warmth, swelling, fever, or more pain.

7. Return to Training Gradually

Don’t rush back into your regular training routine right after the ultramarathon. Instead, follow a gradual return to training that allows your body to heal and adapt.

Here’s how:

• For the first week after the ultramarathon, limit your runs to a maximum of 20 minutes.
• For the next two weeks, keep your runs under one hour.
• Avoid other stressful activities that may drain your energy. Focus on relaxing activities that help you unwind.

Remember, an ounce of prehab is worth a pound of rehab – fix it before you break; prehab keeps you in the game.

8. Reflect on Your Race Experience

To learn from your race experience and improve for the future, you should reflect on what went well and what didn’t go well during the race.

Here’s what to do:

• Record your race goals and whether you met them or not.
• Record what you liked and what you hated about the race.
• Write down what you did well and what you could do better regarding training, nutrition, pacing, gear, strategy, etc.
• Record any challenges or troubles you faced during the race and how you solved them or learned from them.
• Write down any positive feedback or compliments you received from others during or after the race.
• Write down any negative thoughts or emotions you had during or after the race and how you dealt with them or can cope with them better in the future.

9. Celebrate Your Achievement

Running an ultra is a remarkable achievement that deserves recognition and celebration.

Here’s what to do:

• Tell your race story to your loved ones and followers. Share how you prepared, how you ran, and what you gained from the race.
• Show your gratitude to everyone who helped you along the way, such as sponsors, crew members, and pacers. Send them a heartfelt message or a thoughtful gift to thank them for their support and motivation.
• Treat yourself to something that delights you or something that you’ve been craving for a long time. Enjoy a massage, a movie night, or a yummy meal. Or buy yourself some new running stuff that you’ve been wanting.
• Hang your race medal or bib somewhere you can see it often. It will be a proud reminder of your accomplishment and a source of inspiration for your future goals.

10. Turn It Off

What is ‘it?’ A lot of things:

• Your brain — While it is crucial to listen to one’s body, it can often send mixed signals, especially when deciphering the needs of the body versus the whims of the spirit. Our competitive drive can speak loudly after a race, whether we run well or not. If we have a good race, we may be primed to keep going: to continue to train, to work even harder, so we can run even faster. But if we race poorly? We’re often primed to ‘start over’… which frequently drives us to continue to train, to work even harder so we can run faster!
• Social Media — Remember when there were only six 100-mile races in the world? Neither do I, but that used to be the case; now, there are over 100 in North America alone. Between races and long adventure outings, chances are, someone is running something awe-inspiring nearly every day. Avoid the temptation to train, race, or complete any event that is outside the realm of recovery–and that might mean minimising the self-promotion on social media. Limit how much you’re scrolling through Facebook, Twitter, and Instagram, especially if you recognise a propensity toward FOMO, the ‘fear of missing out’ inside you.

Additional Tips for Optimal Recovery

Many runners are not afraid of hard work. They can handle a week of high mileage, a challenging workout, a long run, or a difficult race. They overcome physical and logistical challenges. But what about recovery? After a big race, recovery is necessary. But then, temptation comes:

• The weather is friendly and inviting for outdoor activities;
• The trails are in great shape (no rain, snow, heat, mud, or bugs)
• Friends ask you to join a race, or a race director offers you free entry.

Sometimes, we feel a primal urge to run, challenge ourselves, and achieve. It’s a wild instinct that overpowers our need for rest. We give in to it and resume training before fully recovering.

But our bodies are more than just muscles and joints. They have hidden systems that regulate our nerves, hormones, and energy. These systems take a lot of damage during a challenging ultramarathon and need more time to heal than our legs. If we want to keep running for many years, we must respect the recovery process and treat it as a daily practice and a precious reward.

Cross-Training

Cross-training is a way of exercising that involves different types of activities or sports. Cross-training aims to improve your fitness, prevent injuries, and avoid boredom. For example, a runner might cross-train by cycling, swimming, or lifting weights. It helps you prevent overuse injuries and work on different aspects of your performance.

Here’s what to do:

• Pick activities that work different muscles and systems in your body, such as cycling, swimming, or strength training.
• Select exercises that challenge your weaknesses, such as flexibility, balance, or coordination.
• Mix up your cross-training sessions’ frequency, intensity, and duration to keep them exciting and engaging.

Listen to Your Body

Your body is your best guide for recovery. Pay attention to its signals and feedback to avoid pushing yourself too hard or too little.

Brenda Guajardo, a top female finisher at the Badwater 135, one of the toughest ultramarathons in the world, in 2018, says:

“I learned to listen to my body more and not push it when it’s not ready.”

Here’s how to listen to your body effectively:

• Observe your heart rate, breathing rate, and perceived exertion during exercise.
• Monitor your weight, urine colour, and thirst before and after exercise.
• Pay attention to your sleep patterns, energy levels, and mood throughout the day.
• Sense any pain, discomfort, or injury in your muscles, joints, or bones.

Conclusion

To sum up, the best recovery methods are the ones that are convenient and repeatable for you. They will help you improve your sleep quantity, quality, and performance. You can gauge your recovery by how you feel the next day. If you have a great run, that means you recovered well. If you feel sluggish or sore after a few days, you need a rest day as soon as possible. Remember, recovery is when the real gains are made. By following these tips and respecting the recovery process, you’ll be better prepared for your next ultramarathon adventure and enjoy a long, healthy running career.

People Also Ask

How long are you tired after an ultramarathon?

Fatigue after an ultramarathon can last anywhere from a few days to several weeks. Most runners report feeling tired for 1-2 weeks post-race, with some experiencing lingering fatigue for up to a month, depending on the race distance and individual recovery factors.

How long does it take to recover from an ultra run?

Full recovery from an ultramarathon typically takes 2-4 weeks but can extend up to 6-8 weeks for longer races or less experienced runners. A general guideline is to allow one day of recovery for every 10-16 km (6-10 miles) raced.

How long should I rest before an ultramarathon?

Most ultrarunners taper for 2-3 weeks before a race, with the last week being very light on training. This allows the body to fully recover from training stress and build up energy reserves for the race.

How long should you rest after an ultramarathon?

After an ultramarathon, you should rest from running for at least 1-2 weeks, focusing on active recovery and light cross-training. A common guideline is to take one day off running for every 10 miles (16 km) before gradually returning to normal training.

How do you recover after 50k ultra?

To recover after a 50k ultra: 

• Hydrate and refuel immediately post-race
• Get plenty of sleep
• Use compression gear
• Engage in light, active recovery like walking or swimming
• Gradually return to running after 5-7 days of rest
• Focus on proper nutrition to aid muscle repair.

How to recover after a 50-mile ultra?

Recovering from a 50-mile ultra involves: 

• Immediate post-race nutrition and hydration
• Getting extra sleep for 1-2 weeks
• Using recovery tools like foam rollers and compression gear
• Engaging in light cross-training after a few days
• Gradually returning to running after 7-10 days
• Focusing on nutrient-dense foods to support healing.

What happens to your body after running an ultramarathon?

After an ultramarathon, your body undergoes significant changes, including:

• Extensive muscle damage and inflammation
• Depleted energy stores and glycogen depletion
• Hormonal imbalances affecting metabolism and mood
• Temporary immune system suppression
• Dehydration and electrolyte imbalances
• Potential organ stress, particularly on the kidneys
• Increased risk of upper respiratory infections
• Disrupted sleep patterns
• Mental and physical fatigue requiring extended recovery