Recovering from a marathon
Recovering from a marathon is crucial to allow your body to rebuild and regain strength. The recovery process should take a minimum of two to three weeks, and will depend on your fitness level, experience, and effort expended during the race. Running a marathon is mentally & physically exhausting, and you should always be mindful of the recovery needed. Traditionally, the rule of thumb was a day of recovery for every mile raced…close to a month for a marathon!
Immediately After the Marathon
Keep Moving: Resist the urge to sit down right away. Continue walking for at least 10–15 minutes to allow your heart rate to gradually return to normal and to prevent stiffness.
Rehydrate: Drink water or an electrolyte drink to replace lost fluids. Aim to rehydrate slowly over the next few hours.
Eat a Recovery Snack: Within 30-60 minutes post-race, consume a snack that contains both carbohydrates and protein (e.g., a banana with peanut butter, yogurt, or a protein shake). This helps replenish glycogen stores and repairs muscle tissue.
The First Few Hours
Stretch Gently: Engage in light stretching to prevent muscles from tightening but avoid anything intense that could strain already fatigued muscles.
Ice Baths or Cold Showers: Where possible, take an ice bath or cold shower which will help reduce inflammation and soreness, helping with muscle recovery.
Wear Compression Kit: Compression socks or leggings can help improve blood circulation and reduce swelling in your legs and feet.
The First 24-48 Hours
Prioritise Rest: Your muscles need time to recover, so allow time to rest. This may mean minimal physical activity for the first couple of days.
Active Recovery: Engage in light activities such as walking, swimming, or cycling. Low-impact activities increase circulation without overloading tired muscles.
Hydrate and Eat Well: Continue to drink plenty of fluids and focus on nutrient rich foods. Prioritise carbohydrates, lean proteins, and healthy fats to assist muscle repair and glycogen replenishment.
Foam Rolling or Massage: Use a foam roller or get a light massage to release muscle tension and alleviate soreness. Avoid deep tissue massages immediately after, as it may increase inflammation.
3-7 Days After the Marathon
Light Activity: As your muscles begin to recover, engage in low-intensity activities like yoga, walking, or swimming. Keep moving to avoid stiffness, but don’t overdo it.
Sleep: Quality sleep is critical for recovery. Aim for 7-9 hours each night to give your body the best chance to recover.
One Week After the Marathon
Resume Gentle Running: If you feel good, you can start reintroducing easy runs by the end of the first week…BUT…Keep them short and low-intensity (30–45 minutes max), focusing on how your body feels rather than speed or distance.
Continue Cross-Training: Mix in activities like cycling or swimming to build endurance without overloading your legs.
Two Weeks After the Marathon
Ease Back Into a Routine: Gradually return to your regular training regime, but continue to keep intensity low for a couple of weeks. Avoid speed work or long-distance running until your legs feel fully recovered.
Strength Training: Reintroduce strength training to rebuild muscle, especially focusing on the legs, core, and upper body, as these areas may have weakened during tapering and the marathon.
Long-Term Recovery Tips
Be Patient: Complete recovery can take at least six weeks, especially if this was your first marathon or you raced hard. Listen to your body and avoid rushing back into intense training.
Post-Race Blues: It's common to feel a sense of emptiness after completing a big race. Set new goals, whether that's another race or trying a different fitness challenge to keep your motivation high. Give yourself time to mentally unwind after the race. Engage in activities that relax you, whether it's as simple as yoga, just sitting on the sofa listening to your favourite music etc. or spending time with friends and family.
By following these steps, you can promote optimum recovery, reduce the risk of injury, and get back to running and training in a way that respects your body's needs after the marathon effort.