Post Marathon Recovery Tips

October 3, 2022 | Jane Grainger

Huge congratulations to everyone who has run the marathon this weekend! We hope you are all recovering well and enjoyed the experience whether it was actual or virtual.

Here are a few tips if you are in recovery mode:

Rehydrate and refuel
Your muscles and body will be depleated of their glycogen stores and you will have lost more fluid than you reaslise.

Warm bath
Now you are over 24 hours post running, a warm bath may help relax and sooth tired muscles and increase the blood flow.

Keep moving
Gentle movements, a walk, or fluid movements to keep the muscles and joints mobile and stop stiffening up.

Following on from that – dynamic stretches are better than static stretches at this stage of recovery – taking your muscles gently and fluidly through their range of motion is much better than holding a static stretch. You can increase the level of stretching as the week goes on.

Avoid ibuprofen
NSAID’s stop the inflammation which is your body’s natural healing process -so this is not a good thing to take after running a marathon, or after a soft tissue injury. They inhibit your soft tissue recovery. They also stress your liver and kidneys which will already have been affected from the run.

Compression stockings
Can reduce swelling, stiffness and soreness.

Massage
Best after a couple of days rather than straight away.

Keep moving but have a rest from running
Keep active – walking, swimming etc but have a rest from running. How long varies from person to person, but as a general rule give yourself a good week off actual running.