Five Ways to Recover from the 2013 Chicago Marathon

You're chafed. You have blisters in places you didn't think could get them when you run. You're voraciously eating everything in sight. You need an extra five minutes to stand up and hobble to the door and you dread the stairs. Congratulations, you just ran a marathon!

Just like that, the 2013 Bank of America Chicago Marathon has come and gone. The crisp bib you received less than 72 hours ago is a crumpled mess. The last finisher crossed the finish line while you were sleeping. And you can't use the I'm-training-for-a-marathon excuse when you have to bow out of Friday night social events. But before you completely put 2013's marathon to bed and get back to the daily grind, you hopefully took today off to recuperate. Here are our marathon recovery picks.

Take 5! Refuel after the Chicago Marathon

Celebrate those marathon miles. Credit

You came, you ran, you conquered. Maybe finished is more like it. Either way, you earned that title of marathoner and the right to wear that medal around your neck to dinner, to bed, to breakfast Monday morning.

But now that you don't have to worry about logging all those miles, it's time to celebrate. You know, do all of those things you may have sacrificed over the last few months. Drink a beer--or a lot of it. Eat ice cream--OK, so that's my favorite post-race treat. Sit down, relax and veg out--again, that might be me. Here are my top five ways to refuel and refresh after Sunday's Bank of America Chicago Marathon. Nothing special, but I can guarantee that knowing I'll have some treats after the race will help carry me through it come Sunday. Sometimes it's the little things that get me through the tough miles.

1. Drink chocolate milk. Team Refuel's busy prepping for the Ironman World Championship, but that doesn't mean our muscles can't use a little chocolate milk to replenish after running 26.2 miles. I guzzled two cartons after my Ironman, a welcome change from the sports drink, which I'd like to think made my muscles happy campers come Monday morning. 

Mend Those Muscles

Legs feeling a little rubbery after running 26.2 miles? Sore in all the wrong spots? Go for a massage. Not to say that the Chicago Marathon finisher's gear isn't cool (I'm sure this year's Nike stuff will be awesome--it always is), but a massage is the best post-race treat you could give your body, except for maybe that beer we like to imbibe at the finish line.

Based on recent research, 10 minutes of a Swedish massage can reduce inflammation in the muscles. And after all the pavement pounding you'll be doing during the marathon, it seems like an hour with a massage therapist's touch would be more worthwhile than another T-shirt, especially if your drawers are as stuffed as mine. I'm already remembering how stiff I usually am after a tough race--I practically fall out of bed Monday morning--and how my calves could use some kneading. Here's even more reason to get massaged post-race: The Spa @ Equinox is offering 15 percent off all of its massage services to Chicago Marathon runners. Runners can take advantage of this offer by bringing their marathon bib to the Equinox at 900 N. Michigan between October 8 and 14.

This deal gets more and more enticing for this girl, who hates to pay full-price on anything, especially since I missed out last year (what was I thinking?!). If you need me after the marathon, chances are I've fallen asleep on the massage table--and based on how I currently feel, that time can't come soon enough.

Have you gotten a massage after a race? Did it make you feel better?

Photo courtesy of Equinox.

Spa-ah! Equinox Marathon Massage

It might seem a little presumptuous to start thinking about what you're doing after Sunday's 34th running of the Bank of America Chicago Marathon. After all, we're still three days out from the race and crossing the finish line can still be up in the air--you know, in case you have to drop out, you get injured or the predicted 79-degree heat becomes too much on the body. But forget the negative what-ifs. You're determined to run 26.2 miles no matter what, and you know you'll be crossing that finish line on Columbus Drive, feeling your muscles burn and ache at least once on the course, craving a beer or other post-race treat once you regain your appetite and can eat more than gels and Gatorade.

Back to those burning muscles. You're aching, you can barely walk, you're hobbling from point A to point B (trust me: I've been there). You want some relief and recovery, simple as that. Your method? Massage. It's good for recovery, it relaxes and softens your tired and overused muscles, and it'll pump oxygen through your overworked body--and that's just for starters. Here's a deal that you can't refuse: The Spa @ Equinox is offering 15 percent off all massage services to those who participated in the Chicago Marathon. They want to celebrate and congratulate your accomplishments, too, and they want you to feel even better in the process. To claim your reward, visit one of the four Equinox spa locations in the Chicago area: Highland Park, North Michigan, Lincoln Park or the Loop, and bring your marathon bib with you. This offer runs from October 10 to 16, so you won't have to rush over on Monday, especially if you're still relishing in your accomplishment and getting your medal engraved.

Whether it's a sports, Swedish, shiatsu or deep tissue massage, I know my muscles will thank me later. And that's a reward I can run 26.2 miles for, or maybe it's the other way around.

Photo courtesy of Equinox.

Ski Spa Not Just for Non-Skiers

Spa days--massage spa days--are a bit of a foreign concept at my house. You could almost say I go by that motto: "If it ain't broke, don't fix it." That is, unless I'm writhing in pain, to the point where a training session is hindered or my race pace slows to a walk. But one way I found to alleviate those pains, and reset my muscles, posture and alignment was through massage.

Now I could go on for days recounting massage's saving graces during triathlon and run season, but I'd probably start to sound just like any other battered athlete who went out for one too many training sessions without recovering. However, it was that mentality--the go, go, go until your legs fall off--and a few generous gifts from some ski resort visits that made me fully comprehend that relationship between ski and spa.

Sure, the first thought is the spa exists at the ski resort for the guests in your party who will never make it onto the slopes regardless of your cajoling. While you're out skiing, they can live it up indoors with a massage, a facial, some aromatherapy, maybe even a dip in the hot tub followed by a steam bath. But I explored the other side of massage, its benefits for tired ski legs, in my latest post at buzz.snow.com.

I know I could use some of that rejuvenation right now. My right quad was screaming at me on Monday when I tried to squeeze in as many runs as I could before the lifts closed. Do you know the feeling?


Photo grabbed from dreamstime.com.

Fit-Tool: The Foam Roller (Ahhh)

If I had the money, I would invest in two things....a daily massage and someone to change my sheets every night. Okay, the massage is pretty self-explanatory: It would feel soooo good to relax and recover from workouts with a rub-down every night. And the sheets? Well, that's just a weird obsession I have. I love the feel of crisp, clean sheets--I swear I sleep best on the nights I've just swapped in new ones.

But while I won't be getting a daily maid any time soon, I have figured out how to get a daily massage: with the foam roller. The tighter and stiffer I get when I'm in training, the better and better it feels. How it works: Place the foam roller on the floor and gently move your achy muscle along it in a slow, steady motion. Using your body weight, you can apply pressure to sensitive areas—loosening up knots you never knew you had. The more weight you put on the roller, the more intense the pressure.

I like to roll on it while watching the Today Show in the morning or after dinner at night. (Don't worry, my husband thinks this is just as strange as you do.) Seriously, it feels like a deep-tissue massage, minus the price tag. My quads and calves usually need the most attention, but you can use the same technique on your hamstrings, shins, back or whatever else feels tight. You can buy one for about $20 at PerformBetter.com. Photo grabbed from GetFitSource.com. Posted by Liz