Running 13.1 miles puts a lot of demand on the body and runners may experience depleted fuel stores, accumulated fluid in the muscles, dehydration, damaged muscle tissue and increased inflammation. 

These factors often result in fatigue, stiffness, and soreness. For marathon runners, having a recovery plan to navigate these kinds of challenges, and then keep running afterwards, is vital. 

“It is important to reframe the way we think about recovery,” explains Head of Rehab and Running expert, Rimon Khan. ​“It is an essential part of our training for optimal strength and progression rather than something that we do only if we have time.”

How to Recover After Running a Marathon

There’s no magic formula for calculating how long a marathon runner will take to recover – everybody’s recovery time will be different because it’s an individual process.

Sleep

The body's natural healing process. We recommend runners take a nap after the race, in addition to their regular eight hours of sleep at night.

Re-fuelling

Essential for replenishing nutrients and fluids lost during training or the race. Post-race carbohydrates and rehydration fluids are a must.

Soft Tissue Therapy

Helps reduce soreness and aches while increasing circulation, allowing the body to flush out waste products built up in the muscles, preventing stiffness. It reduces inflammation by improving circulation and lymphatic drainage. Soft tissue therapy also reduces stress and improves mood by stimulating the body's feel-good hormones, endorphins, and the parasympathetic nervous system, promoting relaxation. Additionally, it can reduce pain.

Managing Injuries

After a long race, your legs may feel heavy, stiff, or even painful. Recovery doesn’t mean inactivity but rather light exercise to activate muscles and promote blood flow. A gentle walk the day after and throughout the week following the marathon can alleviate stiffness.

However, lingering pain warrants assessment to ensure no underlying injury. For persistent discomfort, getting a assessment is crucial for proper diagnosis and rehab. Waiting for constant pain isn't advised; listening to your body and seeking medical attention early can prevent further injury.

When to get a Soft Tissue Massage

Timing is crucial, and runners can integrate it into their training regimen. Professionals often incorporate soft tissue massage into their plans for its efficacy in preparation and recovery.

1–3 days after the marathon: Light flushing massage

3–5 days after the marathon: Deep tissue massage

At Home Support

• Runners can explore massage aids like foam rollers, massage balls, or Theragun/massage guns.

• consider taking 20-minute cold/hot baths after marathons and long runs.

• Prioritise regular, quality sleep (6-8 hours nightly)

• Incorporate stretching—dynamic pre-training and static post-training—for quads, calves, glutes, and hamstrings.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us near Essex Rd in Angel Islington. We are always happy to help. If you like this blog, please share!