Tips for Post-Marathon Recovery

Blogs, Running, / By Koh Peh Chia

Congratulation! You have done it! Running a marathon is absolutely a physical and mental achievement! However, some marathoners might only focus on the preparation for the race but not on the post-marathon care. In this article, we are going to talk about tips of post-marathon recovery.

What happens to your body after running a marathon?

You may expect to be sore for 5 days or up to a week after a marathon. You may also experience Delayed-Onset Muscle Soreness (DOMS) which is muscle soreness that comes on days after the long run. Hence, rest and recovery are the best marathon recovery tips.

Tips to Get Faster Recovery After Marathon

1. Consume carbohydrates during the race.

Consuming carbs during your marathon help prevent your body from synthesizing protein from your muscles for energy.

2. Keep moving.

Do not sit down right after the run. Instead, try to move around for at least 5 to 10 minutes to keep the blood flow and prevent cramping.

3. Stretch.

The next 15-20 minutes is to stretch focusing on the hamstrings, hip flexors, quadriceps, and calves. Then, continue to stretch in the days following running a marathon, taking 10 to 15 minutes a day and focusing on the main muscle groups.

4. Drink Water and Eat carbs.

Immediately after running the marathon, consuming more carbohydrate-packed foods such as bananas and bread. In the days following, drink lots of water, eats lots of protein and carbs, and avoid sugary foods that can increase inflammation. Anti-inflammatory foods like berries, nuts, and fish can help fight DOMS.

5. Hold the post-marathon beer.

Sip the water and sports drinks or juice immediately afterwards. Then eat carbs to help restock your energy. Then go ahead and grab a beer to celebrate while continuing to hydrate with water.

6.Don’t run.

Runners need at least one full week of recovery after a marathon to safely return to running. Unfortunately, not taking enough time to fully recover after a marathon often leads to overtraining and injuries.

7. Prioritize rest and recovery.

Yes, take more rest and sleep after running a marathon. You need it to boost muscle recovery!

We hope this has been useful for you. Find out more useful tips and exercises by checking out our Instagram page. Feel free to contact us should you have further questions.


Through her clinical experience, she then gained valuable experience in treating professional dancers and gymnastics athletes. Her interest in pre and post-natal physiotherapy was piqued as she finds women having difficulties maintaining an active lifestyle pre and post-childbirth. She then pursued a STOTT Rehab Pilates Instructor certification to help with this group and women. She also highlights her belief that prevention is a better way to handle injuries.