So you’ve just reached a long-term goal of completing a marathon. Congratulations! You may be wondering, “Now what?” As exhilarating as it may feel to cross that finish line, the toll it takes on your body should not be underestimated. Your muscles ache, your energy levels plummet, and your body is left in a state of exhaustion. It’s vital to prioritize your marathon recovery if you want to bounce back stronger than ever.
Here are some expert tips for your marathon recovery in the first 24 hours and the following week after your race. Plus, I’ve got a “reverse taper” schedule for how much you should be running in the two weeks after the marathon.
What to Do in the First 24 Hours After Your Marathon
Take care of yourself immediately.
Your marathon recovery starts the second you cross that finish line. If you’re experiencing a lot of pain, feel light-headed, or just not right, head immediately to the medical tent – it should be right next to the finish line.
Make sure you drink and eat something right away. Resist the urge to plop down on the ground — your legs will stiffen up right away if you do. Walk around for at least 10 minutes to bring your heart rate down safely and avoid the risk of blood pooling in your legs.
Take a cold bath.
If you can tolerate it, take a cold bath within a few hours after your marathon, or even the next day, after your marathon can help speed up your recovery. If you just can’t do a cold bath, use ice packs on especially sore spots, such as your quads and knees. Whatever you do, don’t soak in a hot tub, as that can add to your inflammation and slow your recovery.
Re-hydrate.
Restoring your fluid balance is a critical part of the recovery process. Drink a combination of water and sports drinks to replenish lost fluids, sodium and electrolytes. You’ll know you’re re-hydrated when your urine is a light yellow color.
Although it’s tempting to have a celebratory beer or glass of champagne right after the race, keep in mind that alcohol dehydrates you, so be careful and make sure you have some water and feel good before drinking alcohol.
Go for a massage.
Massage is a great relief for your muscle pain and stiffness. Wait at least 2-3 hours after your marathon before you get a massage, or do it the day after your marathon.
Just make sure the masseuse keeps it gentle. If you can’t get a professional massage, use a massage tool such as a foam roller to gently roll and massage your sore muscles.
Eat a healthy diet.
Fueling your body with the right nutrients is crucial for recovery and replenishment. Runners often focus on consuming a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats to aid muscle repair and reduce inflammation.
To further support your body’s recovery, be sure to include plenty of fruits and vegetables in your post-marathon meals. These nutrient-dense foods provide essential vitamins, minerals, and antioxidants that help reduce inflammation, boost your immune system, and promote overall healing.
Resist the temptation to do too much too soon.
Give your muscles a break, an opportunity to repair themselves. It takes about 4 weeks to fully recover from a marathon. Take it easy right after your event and take care of any injuries or soreness. Keep your workouts easy and shorter for during this time.
Start with low-impact activities such as walking or cycling, and gradually increase the duration and intensity over time. Pay close attention to how your body responds to each workout, making sure to take rest days when needed.
You need to rest and recharge — both physically and mentally! See “How Much Should I Run?” below for a two-week post-marathon schedule.
Walk around.
Yes, your legs are sore and stiff, but moving around will help loosen them up and get the blood flowing to help with the marathon recovery process. In the days after your marathon, try to avoid sitting for hours and hours. Make sure you get up periodically and move around.
Get plenty of sleep.
Sleep is crucial for the recovery process. Listen to your body and don’t feel guilty about sleeping a lot — it’s normal.
One Week Post-Marathon Recovery Tips
After a week, your sore muscles and joints should be feeling better. It’s normal to still feel sluggish and tired at this point, so listen to your body and make sure you get plenty of rest. You should also make sure you’re eating a healthy diet with plenty of protein to help repair your muscles.
Incorporating self-care activities such as foam rolling, stretching, and massage can alleviate soreness, improve circulation, and enhance overall recovery.
If you’re still feeling pain a week post-marathon, you may need to see a physical therapist or sports doctor. Pushing through pain or ignoring warning signs may lead to further injury or setbacks in your recovery.
Even if you’re feeling completely recovered, you should take it easy for a few weeks. Your body is still repairing the damage from your training and the race. You can get back to running a day or two after the race, but don’t do any hard racing or intense workouts for 3-4 weeks.
How Much Should I Run?
Some people decide they want to take a break from running for one or several months before getting back to training. If you decide that you do want to continue training, do a “reverse taper” for two weeks post-marathon.
During your marathon tapering period, you gradually cut back your mileage. Now’s the time to gradually build it back up by doing the last two weeks of your marathon training schedule in reverse. So your two week post-marathon schedule might look something like this:
Day 1: Marathon day
Day 2: Rest or 20 minute run or walk
Day 3: 20 minute run or walk
Day 4: Rest or 30 minutes easy cross training
Day 5: 30 minute run
Day 6: Rest
Day 7: 30 minute run
Day 8: Rest or 30 minutes easy cross training
Day 9: 40 minute run
Day 10: 3-4 miles
Day 11: Rest or 30 minutes easy cross training
Day 12: 4-5 miles
Day 13: Rest
Day 14: 6-8 miles
Beat the Post-Marathon Blues
How’s your post-marathon mental state? It’s fairly common to feel a little disappointed or depressed after finishing a marathon. You’ve finally reached a long-term goal, so it’s normal to feel like you’re lacking direction or motivation.
The best way to cure the post-race blues is to set a new goal. Many first-time marathoners decide they want to do another one so they can work on improving their time or run on a different course.
If you’d like to do another, try to pick one that’s at least six months away. That gives you enough time to recover – both mentally and physically – and take your training to the next level. Some people do run subsequent marathons much sooner, but they may be risking injury and burnout if they decide to do that.
If you’re feeling burned out with marathon running or your plan was “one-and-done”, you may want to think about a different type of challenge. Lots of marathoners switch to triathlons or half marathon training because they still want a significant goal, but they’re looking for something that’s a little easier on their bodies. Or, you may decide you want to set a non-race-related goal, such as running three times a week or finding a running group to run with.
If your next race is pretty far off, it can be tough to keep up your running routine. Get some tips on how to stay motivated until your next race.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
