What Happens After Running 100K? ULTRAMARATHON Recovering 

Want to train for an ultramarathon? Check out these training plans: www.patreon.com/goranwinblad/shop/gw-ultramarathon-training-plans-free-for-123683?Link&

Amazing work. Love that you show also the "ugly" side of these kinds of challenges. Kudos.

i do recommend starting "to run" for recovery in a pool/water(fully submerged) so you use your muscles but do not put full pressure on your joints. Stretch in pool, too. 2-3 days.

Ouch, you are such a brilliant motivation to us all, with an amazing attitude, well done 💙💕

Hi Goran - thanks for sharing this! I've been catching up on your videos the last couple of months. It has been very inspiring and enjoyable (from the beautiful scenes and edits!). I have muscular dystrophy and fortunately have been able to still walk on the treadmill slowly (with the handlebar supporting). Your videos inspire me to keep moving, especially videos like this where you share the struggles - it makes it more relatable because there are days where my legs just lock up and don't cooperate. These videos will remind me to keep moving although a little slower. Keep the good videos coming and I cannot wait to hear what's next!

My husband used to play football professionally when he was younger and is now an ultra runner. He always drills a hole in his toe nail which relieves the immense pressure. You need to straighten a paper clip and sterilise it. Heat it up so it’s red hot by placing the tip in the centre of a flame and then place the tip over your nail without pressure and it will melt through (or a needle). The fluid will drain with instant relief (it’s all painless to do). Glad you are feeling better again and well done for the 100k .

Brilliant video sharing your story of recovering from an 100k. You are a great inspiration. I started running about 2 years ago due to insomnia, and am doing a 45k trail race in 2 weeks time. Your tips of recovering will probably help me big time. 😄

That's pretty creative with the toeless shoes! I just finished my second 100 mile race in a month, and my toes are the most impacted part of my body. I might try something like that next time!

Bro you gotta give time to recover... you are pushing it

My first marathon I had zero prep & for recovery thought I was going to die- thank God for your channel

I love your films. You have great on-screen presence, always bright and cheerful. Great stuff !

This is a great video! I remember after my fist marathon, I was so sore, it took 3 days until I even noticed I had injured my ankle.

Now that looked painful, glad to see you recover over time, great effort and congrats 👏👏👏👏

Just found your channel and enjoying it very much. Since we're taking recovery and avoiding injuries as much as possible, my life changing experience was the day I dumped animal food (for which I understand our body was not designed). Been 20 years now mountaineering and without a single injury. Also is the best bet for you to keep doing it until late in your life. I'm starting to enjoy running and you're own journey is very motivational. I suggest you watch the Game Changers movie. Thanks 🙏

I run mid distance type stuff generally (3k-10k) but if I run longer I will substitute in a larger shoe to avoid injuring toes. I normally wear a 12 US but will put on a 13 or even 14 to allow my feet some swelling room.

Very good video which show not just the amazing experience of a race but also what happens after push your body over certain limits. I know what you mean when you talk about "that pain" and I agree with your method to recover. I'll start following your channel. Good job mate.

Incredible funny video - well done and thanx for sharing!

As inspiring as ever Göran! Thanks! Have you ever considered running barefoot or with "barefoot shoes"? The feeling is incredible!

You’re a legend pal,..great videos..a great watch..good luck to you👍

Nice cut open shoe solution. I own a couple oversized shoes. It works you know. I'm a size 10 US and i can go up to a size 12 without much comfort change, and my toes have more room. Try it!

After my first marathon, I wasn't able to take the stairs for three days. After the second marathon in Athens, we went sightseeing for four days after the race, with serious pain in my knees, but I didn't care. :D Athens was more interesting. On the day after the race, I was able to jog about 400 meters, but I hadn't run for two weeks... 1,5 year later, after my first 52k trail run, I didn't feel a thing, although I was out running for more than 6 hours! :O Good to see the dedication in you! Good job, Göran!

Im slowly entering this world... being doing long runs on weekends, about 18 km for the past month. And I need a day to recover. Can't imagine 100k. Good luck, I think its a hard but very rewarding sport for anyone. Running makes me feel good, and that's simply the point i guess.

6:10 - perhaps nike and hoka are coming with this type of shoe for ultra runners soon! genius!

Great video Goran!

Massagepistol har varit en "Ben-räddare" för just vader/smalbenen när man har intensivare träningsperioder. Instämmer även till fullo vad gäller att det bästa man kan göra är att komma på fötterna igen och börja röra sig! Kanon video.

Just raced a 40 mile (64ish kilometer) event this past Saturday and here’s what I did: Right after the race, epsom salt bath, stretching; day 2, light walking and hanging out with my family; day 3 (at work), light hike before work and a short walk at work with yoga; day 4, light walk in the morning, easy hike in the evening and now I’m back running super easy, low heart rate focused, eating whatever/whenever and getting rest when possible…lots of stretching, hydration, easy walking and just moving around… everyone’s experience is unique but this seems to be working for me…

Nice video, congrats!

I FREAKIN FEEL YOUR PAIN YOUR NOT ALONE

You needed to remove the dead blood from your toes, apply peroxide, keep dry and they would just take 1-2 days to fully heal.

great video once again! love these

Great job indeed!! The best way of recovery after race is for sure Jesus! (Did a run of 47K yesterday)

I finished my first mountain hm last year and the recovery was... interesting. Hannes Namberger once said something like "after the finish, eat a lot, then take care of your body, like massage or a shower. Then eat as much as you can!" Worked for me, i could make an easy 5k run the next day. After that i couldnt sleep for a whole week because of my kids and i got sick for a whole month.

First run after long Ultra is so so painful :) I was lauging and moan with every step :) Feeling hopless is so overwhelming :)

wow, we torture ourselves so you don't have to. Thx for showing us this. I'll stick with my wimpy marathon

Great video!

Next time also try some Magnesium Transdermal Spray on your knees and leg muscles; but not too much as it will make you feel a bit itchy. It helps me alot 🙏

I love the workaround by cutting off the half of shoes😂😂😂

I've found hot baths (with some epsom salt) immensely helpful to get rid of leg stiffness. I do them 2-3 times a day for 1-2 days after an ultra and legs feel like brand new.

You should try either altra or Topo shoes, much better for your toes than narrow Nike and Hoka shoes ;) :) Anyway, nice video!

Fucking hell. I’m training for a 10km I signed up for for charity and my body hurts all the time after not running for 10 years due to snapping my ACL. I can’t imagine how you feel. 🙃

Great video (as always) 😊👍🏻 Thank you for sharing your experience. I spilled my coffee while watching that day 1 running scene. And perhaps you should develop toe-free recovery running shoes 😅

Try the brand Altra so you won’t have pain in your toes… wide toebox and normal space for your feet:)

congrats

For my 100km+ running 1. Bigger shoes : ~1-1.5cm larger than normal shoes. Your feet will be bloated with water by ultra long distance. As a result, violet toes. 2. No running for at least 5 days. Walking can recover your body well. Normally, I stop running for 7 days and start with slow and short distance. Once, I started running 3 days after a 100km race. The result was awful. I needed 1 month instead of 2 weeks to be back to my normal state. 3. Like you said, sleep a lot, eat a lot.

Wow. I didnt even jog or run on the first 4 days after i did a marathon 😂 what a resilient fellow

I would highly suggest cold showers, it's something you have to work up to at first but now I normally stay in for about 10 minutes now and it helps A LOT (I've never run THAT hard before but it helps a lot with preventing and getting rid of joint and muscle pains if I take one every day)

Im gonna try a half marathon in a few weeks and plan on doing 100k in a year

Pls go whole food plant based

Perhaps adding scenes of what you ate would add to the video quality. Good video still 👌

Hi, sorry to see you in such pain but great to see your motivation. Just out of wonder do you use shoose that are 0,5 to a full size bigger than normal for your mountain trails? That's the trick I use, plus a shoe that hase a very wide front foot box like that allow enough space for your toes and prevent them from ruening your nails. I lost my toenails due to the bad choice of shoes and I'll never take any pair that has a narrow tipped toe box like Salomon

Hi, I'm a casual runner and only run short distance (5-10k) to stay healthy. Not trying to offend anyone at all, but sometimes I wonder why people want to run such a long distance and torture themselves, what could possibly they can gain from doing such a feat? Is there any benefit that can justify the damages and injuries it may give you? Just trying to understand, thanks!

Great clip Goran! Btw, do you use your Patreon? Seems pretty absent lately.

Id personally just use a jacuzzi for hours

His joints are going to be non existent

Having a staring comp

What brand shirt are you wearing at 0:34

2:28 You look like an alcoholic running to the shop for more wine 😂 Good to show the "ugly" side to these big events though so well done 👏

What's the point of that it has zero benefits you just sit there for a week doing nothing after

What Nike was that?

I got shin splints after 10k so I think I cant do 100k hahhaha

The human body is designed to run for extremely long distances. Your problem is that you wore modern running shoes which destroy your toes after a while and encourage you to run with your heels striking the ground first instead of the ball of your feet like we are designed to do. If you look at the best extreme long distance runners the tarahumara indians in Mexico they wear very simple homemade sandles that do nothing but protect their feet from sharp objects. You should read born to run about that tribe & their incredible running abilities.

Everyone here is insane wtf

the toe-nails will probably drop off and new ones grow underneath

This is almost sad to watch, you're addicted.

After starting to run I got a problem with slight over training. I had pain in my feet. My doctor ordered foot baths two to three times a day. Each time 3..5 minutes in very warm water and then 3..5 minutes in cold water. Alternate for about half an hour. It increases blood circulation and stimulates the self healing capabilities of the body. The pain was gone within a few days. Since then I use this method to treat sore feet / legs with great success.

I just finished my first triathlon and the day after I was hobbling and limping around like Frankenstein’s monster. I can’t even imagine trying to go for a run feeling like that so I am mad impressed that you continued to run after 100k. You are an absolute beast!

So funny, I was watching and borderline yelling at the screen “cut your shoes!” So glad once I saw the scissors come out 😂👍

You know, I’m a runner (been running for over a year) and i could never imagine myself being able to do this... at least, not any time soon. Great job man, youre a real legend.

congratulations on the race! this is so impressive! never ran such a distance but i find cycling really helpful to recover from "bigger" runs; helps to ease the stiffness a bit and is a bit gentler on your feet and joints ^^

The longest I have run was a 50 mile run on my 50th birthday, getting back on my feet for some short runs was the best thing to getting back to normal. Keeping the movement going made such a difference. You did well to get your filming job done so soon after that tough race Goran. Not sure toeless running shoes will take off though, good job you didn’t get any stones in them!

I still remember when I ran 100km (in a team of 4) 5 years ago, I think it took me 3 days to go for my first run. The day after the race it was very painful to just move at home. Body heal well during the coming days. It was a great experience. Maybe one day I go for another 100km, solo.

Running and walking bare feet on grass in a slow gentle way to let the feet place themselves naturaly on the ground always helped me recuperate and let the small bones an tendons heal a bit before putting them back into running shoes ! 👍

Pain is temporary... I did an easy full marathon a week before my 73km ultra trail then did another full marathon after a week and got my PB 😅 it's all about mind setting and the body will follow 😁 I Love your videos and dont stop inspiring us 👊🍺🤘

I think it took me (has taken me) 3 months to about fully recover from my 110mile ultra at the end of May. First there were the blisters that derailed me race and needed medical attention towards the end of the race. They kept me off my feet entirely for a couple of days. Then the subungal haematoma (basically the toenail problems you had but more acute) from kicking a post during the race. I didn't notice if until afterwards but it needed hospital treatment to ease the pressure and later antibiotics to kill the infection. The third main problem seemed to be an abdominal tendonitis, which I think has finally cleared and required anti-inflammatory treatment and eventually 2 weeks' entirely from running. Sometimes I'm a firm believe of getting the body moving to treat some injuries and this was one where that's the philosophy I took. Generally though was the tiredness, emotionally and mentally, that took a couple of weeks to recover from, a general loss of fitness afterwards from reduced training, and malaise partly from going from peak fitness to completely slacking in all aspects, e.g. sleep, diet, training. Every ultra I've done until now has taken between 3 days and probably 2 weeks to just about fully recover from and begin decent enough running again. 100miles has been a different experience altogether.

I appreciate the professional production values of your videos. They are very informative and a pleasure to watch! I have tried some video editing and it's very time consuming! Great work!

The moment when you cut the shoes made me laugh so hard xD wish you good recovery!

Great video😄 A light easy spin on a bicycle is another activity I find helpful for recovery

Did my first half marathon on the weekend and was flattened for the week. Can’t imagine the recovery from an ultra!

I felt bad after my first 80k. But with each next race, it was much better. After running 100k of CCC which was my first 100k, but 6 or 7th longer than the 50k race, I was actually pretty good the next day for 5k already.

Thanks for taking us along on your recovery! I ran a 22 mile race with 8k ft of vert yesterday and I'm pretty sore... but saw another brutal steep race in 2 weeks I might want to do. 😆

The best tip I ever got was to use only "foot-shaped" shoes such as Altra and Topo... It still amazes me that people are still running in shoes that are pointed at the end and with a narrow toe box. Why? This is very detrimental to the feet. Goran himself cuts the ends/tops off of his old sneakers to release the toes... This is how all running shoes should feel. The toes should be free to spread out as we run, not be picked together. Look at Altra and Topo and drop to "top" brands.

Ooof, I wish you would’ve went onto the grass at least. Great effort!

Motion is lotion. Recovered from my 130km trail ultra in the same way. Soft and slow running the following days, I am runstreaking. Luckily, I didn't have any problems with my feet. Took me 3 weeks of soft running before I felt fully recovered and could run my next ultra marathon.

Great work! I've lost both my both toe nails on my big toe, pointer toe, and middle toe. It's nuts to see our feet so bang up after an ultra haha

Thank you for some great videos with some great content. I have walked 90 km in 16 hours without any training for it. Just for fun. I could not walk for a few days after, also because of 1/3 of my feet were blisters. In 2008 i ran copenhagen marathon also without any real training prior to the race, i ran it with a good friend as a dare to each other. We were both out of shape and had not done any cardio training for years, only a bit of strength training. 30 days before the race we signed us up and went for a few short runs (2-3 km). I reached a max of 9 km before the marathon. We both finished the marathon, but were really injured for a long time after. It took almost 2 months before i was 100% pain free. That was stupid, but also a lot of fun :-) In 2 months i will walk the length of Norway with a buddy. We have been training this time, but still feel under prepared. Hope to finish in about 4 months. By the way i´m 43 in a month. Jonas (Denmark)

Thanks for sharing your experience. I would like to know how you felt in general a few days after your ultrarun.. extreme fatigued? Did you need much calories?

Recently started watching your channel and I love the videos you make. The humor and raw feelings you portray make the videos really worth watching. Laughed alot at this video, especially when you made your shoe modifications 🤣. Your passion with running is obvious and inspiring. Love the high quality videos on your challeneges and training videos! Hope you get more first place podiums in future videos 😁. Looking forward to watching "the next video"!!

I did my first 50k trail ultra this Sunday and I can totally relate to this. I forced myself to walk (limp) yesterday and it got better. Today, I managed a slow 10k jog :)

I recommend any shoe with a wide toe box so you can prevent those blisters and purple toes.

2 things. - Feeling soar next days after your race? Means you were not prepared enough. - your feet are disgustingly damaged? Wrong care before and during the race (lack of moisturizing - second skin) but most importantly, your shoes are fitted wrongly. Invest in good oversized shoes (try to find the size that is still good but leaves you space for fingers). I did some ultras last 2 years, did over 1800 km this year, and never got blue nails. That's it. Good luck.

You should look at Altra shoes.

Next time start the recovery with sea salt bath right after the run. Take some ZMA & casein 1h before going to sleep. Next morning do some slow rolling and after that very slow recovery run - 40min.

Why not go barefoot? I know walking without shoes can be uncomfortable, but from the footage the place appears to have smooth, clean streets and plenty of grass. obs: I'm not a runner, I may be writing a mistake but I walk barefoot when I hurt my foot.

Hi Goran, What camera and lens did you use in your office apart of the video. The lighting, camera field of view and defocused background are all perfect!

Its great watching this in bed with pizza hehe

Ran my first ultra of 50K with serious incline and decline. Hopefully I can start training for the next race in the next few days

Me after running up the whole staircase with skipping 2 steps at the time:

seems as though the moral of the story is don't wear conventional shoes. i'm curious, did you go back to running shoes after recovery? it seems like your toe injuries were caused by them being constricted for 100km

Can’t walking produce same results as running but just slower?

My meal after a run is varied but always includes a beer or … 3. And always an Epsom salts bubble bath later that night with a bottle of wine and a cheeseboard.