12 Ways To Recover From A Marathon

Whether it is your first time attempting the distance or you possess numerous marathon finisher’s medals, it is essential for your body to recover after completing a marathon.

The recovery period for the marathon is often referred to as the 27th mile of the race by some running coaches, emphasizing its significance as an essential component of the marathon journey. Being fully recovered is considered a prerequisite for truly completing the race.

If you keep reading, you will find out how long it takes to recover from a marathon, the best way to recover from a marathon, and any expert tips for post-marathon recovery.

How long to wait to run after a marathon

Determining the appropriate amount of time to wait before running after a marathon can be a challenge for many runners. Unfortunately, there is no straightforward answer to this query. The duration of the recovery period after a marathon varies for each individual runner, and it may even differ for different races within the same runner’s experience.

The post marathon recovery time and the waiting period to run again after a marathon may vary due to factors including effort or intensity level during the race, age, sex, fitness level, general health and nutritional status, hydration tactics, and recovery strategy when comparing the recovery of two different runners who participated in the same race.

How long does it take to recover from a marathon

As previously stated, the recovery period following a marathon varies based on various factors and can be tailored to each individual. Hence, accurately determining the duration of marathon recovery is a challenging task.

Studies indicate that it may take approximately 4 weeks for the body to fully recover from a marathon. Additionally, another study revealed that muscle damage following a marathon can persist for up to 14 days, leading to a decrease in muscular power.

It is essential to limit contact with illnesses and germs in the days following a marathon because the immune system is weakened.

1. Refuel in the immediate aftermath

Dr. Gardner explains that immediately after the race, it is essential to initiate the recovery process and restore “almost everything”.

According to her, the first step is to address hydration, but simply consuming a gallon of water at the end is not the solution. This should be an ongoing procedure spanning across several days. Additionally, it is important to ensure the intake of a balanced combination of carbohydrates and protein for muscle repair.

Leigh Hanke, MD, MS, a Yale Medicine specialist in physical medicine and rehabilitation (physiatry), emphasizes the importance of considering this not only for post-race celebration meals but also as a constant reminder in the upcoming weeks, if not always.

According to her, it is necessary to restore nutrients and properly hydrate after participating in any major sports event. She advises focusing on the type of fuel consumed by the body. It is normal to gain a small amount of weight following a race, so there is no need to be worried. The main focus should be on maintaining a balanced diet that incorporates a variety of foods with diverse colors, such as fruits, vegetables, and carbohydrates.

2. Take a break from running

While some marathoners may experience a feeling of being struck by a truck and lack the desire to put on their sneakers for quite some time, there are others who have established habits and eagerly look forward to getting back into the activity.

Taking a break from running for a period of five to seven days after the race is recommended by numerous experts.

“A highly trained marathon runner may not need to take such a measured approach—even though it never hurts to be extra cautious,” Dr. Hanke says. “But the average recreational runner should avoid high-impact and weight-bearing activities for about a week.”

According to Dr. Gardner, swimming is a viable choice. “Due to floating,” she explains, “there is no impact. Nonetheless, your muscles are still engaged, promoting blood circulation. Another beneficial activity is biking.”

3. Wait on the massage

According to Dr. Gardner, it is recommended to wait a few days after the marathon before getting a sports massage in order to achieve the maximum benefit and avoid further muscle damage.

There are some marathon events that may provide gentle massages or stretching exercises given by physical therapists, which can be advantageous.

4. Listen to your body

If you are able to endure running 26.2 miles despite the pain, then it is likely that you can handle a challenging workout. Nevertheless, medical professionals emphasize the significance of paying attention to your body and making adjustments during the period following a marathon.

According to Dr. Gardner, if you exercise following the race and it takes you longer to recover, it indicates that your body is not prepared and you should take a step back. Allow yourself the opportunity to rest.

According to Dr. Hanke, she concurs that it can be challenging to determine what is necessary for the body to recover due to the athlete’s mindset of “no pain, no gain.” She adds that it is important to identify and pay attention to the aches and pains that may have been overlooked during training since most individuals are not designed to run 26 miles.

5. Remember to sleep

Doctors recommend taking advantage of the fact that you no longer have to wake up early or stay up late for marathon training and instead use that time to get some extra sleep.

Dr. Gardner emphasizes the importance of incorporating sleep as a tool for recovery. During deep sleep, growth hormones are released, effectively stimulating muscle growth and repair. Sleep should not be seen as a luxury but rather as an essential component for both your workouts and recovery.

6. Don’t stretch

Engaging in static stretching immediately after crossing the finish line may appear beneficial, but it can actually worsen muscle damage following a marathon. Conversely, stretching on the following day and subsequent days can enhance marathon recovery, as long as you properly warm up and perform gentle stretches.

7. Do NOT take anti-inflammatories

To ensure swift recovery after a marathon, it is advised to avoid the temptation of using ibuprofen or other painkillers with anti-inflammatory properties. These drugs can additional burden your liver, kidneys, and gastrointestinal system, which are already strained due to the marathon.

Furthermore, the essential inflammatory process that is vital for muscle healing can be hindered by the use of anti-inflammatories, thereby impeding exercise recovery.

8. Use recovery boots

Recovery compression boots, like the Therabody RecoveryAir PRO, are considered one of the top expert recommendations for marathon runners and other elite athletes looking to recover quickly after their workouts. These boots are an essential component of their post-marathon recovery routine.

Athletes have reported that the Therabody RecoveryAir PRO boots can lessen delayed-onset muscle soreness (DOMS), muscle fatigue, swelling, and stiffness by delivering pneumatic pressure throughout the lower limbs for enhanced circulation and lymphatic drainage.

The utilization of pneumatic compression boots during the post marathon recovery phase can accelerate the time it takes to recover and aid in an earlier return to running.

9. Engage in active recovery

Although it is important to take days off from running and reduce the intensity of your training after a marathon, you don’t have to be completely inactive. Engaging in light exercise like walking, swimming, using an elliptical, or riding an exercise bike the day after the marathon can expedite your recovery process.

Light and low-impact cross-training exercise can enhance circulation, warm up muscles, and alleviate stiffness and discomfort.

10. Return to strength training carefully

According to Dr. Gardner’s advice, if your gentle workouts in the first week or two after your race go smoothly, you may contemplate incorporating weight lifting into your routine. However, it is important to ensure that the weights are kept light and that you focus on stationary lifts.

She states that this is regarding the initiation of muscle movement without impact or intensive cardiovascular exercise.

11. Try contrast baths

In order to accelerate recovery after a marathon, it can be beneficial to alternate between taking baths in warm water and in ice water. Ice baths have the potential to decrease delayed onset muscle soreness (DOMS), while warm baths aid in compression and enhance the circulation of blood.

Once you have completed your marathon, take some time to rest and recover before attempting another one. If you have successfully completed a marathon and are interested in trying ultras, read our advice on selecting your initial ultramarathon.

12. Accept post-race ‘blues’ and plan ahead

After months of intense training and structure leading up to one big day, whether you achieved a personal best (even if that meant simply finishing the race) or crossed the finish line with a time you found disappointing, some marathoners may feel a post-race letdown as they struggle to redirect their energy.

According to Dr. Smith, a possible strategy is to integrate your recovery into your marathon plan. The marathon does not necessarily have to mark the end. Instead, you can gradually work towards future goals while prioritizing a proper and gradual recovery process.

According to Dr. Gardner, there is no obligation for the next activity to be running. She points out that running encompasses physical, emotional, and psychological elements, and it can be difficult to determine what to do after completing a marathon. She suggests considering enjoyable activities that can now be pursued since there is no longer a need to run five days a week. It is important to find something else to anticipate.

Dr. Hanke also emphasizes that it is acceptable to rest on your laurels.

“You have achieved something significant. Allow yourself to savor this achievement. Even though it may be difficult to give your body a break, it is necessary,” she advises.