Dr. Colvin gives tips for recovery methods after a marathon

Dealing With Cooler Weather

The average temperature in November during the TCS NYC Marathon ranges between the mid-40s and mid-60s (in degrees Fahrenheit). This year, temperatures leading up to race day have been nice for running, averaging in the 60s and 70s all week. But crossing the finish line covered in sweat can take your body from hot to cool immediately. Though you’ll be tired on Sunday, it’s important that you don’t let your body halt movement right after you finish running—especially if it ends up raining, as many expect it will.

Dr. Alexis Colvin, an orthopedic surgeon specializing in sports medicine at Icahn School of Medicine at Mount Sinai Hospital, expressed how important it is to continue moving once you cross the finish line. “Your body needs time to transition,” Colvin says. “Try to walk for at least 10 to 15 minutes, and be sure to grab a thermal blanket to keep yourself warm once you cool down.” This will help your body adjust to the weather and keep your muscles from stiffening up.

Escape The Crowds

More than 50,000 participants are expected to cross the finish line, and the crowds they create after doing so can cause a great deal of havoc for an athlete’s recovery. Grab your post-race medal, the bits of food offered and a thermal blanket, and keep walking. This will help you escape the crowds and allow your body to cool down. Walk for 10 to 15 minutes before finding a place to stretch. Give yourself another 15 minutes or so to loosen your tight muscles by stretching, focusing on your quads, hamstrings, calves, IT bands and lower back.

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