Post-marathon recovery guide

Words by Laura Markwardt. Photography by Colin Wong and Lea Kurth.

“It’s been said that you can’t overtrain, you can just under-recover,” says Head Coach of the On Athletics Club (OAC), Dathan Ritzenhein. “And that’s sort of true.” 

Former distance running Olympian, Ritzenhein, refers to the escalating distance both elite and amateur runners need to cover when they prepare to run a marathon. Success on race day comes down to a long-term commitment to stacking quality training blocks, often quantified by a marathon training plan. Of equal importance is holistic recovery – a commitment to gentle self-care, sleep and nutrition – between those training blocks, and following the race. 

The importance of marathon recovery

After months of preparation and the physical demands of running 26.2 miles (42.195 kilometers), your body needs time to recover. Neglecting this crucial phase can lead to injuries, burnout, and prolonged fatigue. 

Assistant Head Coach of the OAC, Kelsey Quinn, reiterates, “Recovery’s a huge thing. It sounds basic, but it’s hard to pull off.” Incremental gains come through recovery. Take it seriously and you’ll bounce back stronger, more resilient to injury – and keen for your next race. 

Recovery gives time for your muscles to repair, your energy stores to replenish, and your body can adapt to the stress of the marathon. Leading pros like Hellen Obiri and Samuel Fitwi dial into recovery as much as they do into long, slow mileage. Skipping recovery can also result in overtraining – and decrease your overall performance in future races. 

Just as you carefully planned your training, your recovery needs equal attention. Short-termism is discouraged. It’s always about “long fix,” as Ritzenhein calls it.

Start your sleep, and recovery habits in training

Not everyone has the luxury of an elite marathon training schedule, so if like most people, you need to fit training around regular life, Ritzenhein advises, “Weekend long runs or early morning sessions might mean that while training for the marathon for a few months, your priority might shift to recovery.”

In terms of elite role models, he calls Olympian, “Hellen [Obiri] the master of recovery.”

“She can push herself unlike most athletes, but she can also recover better than anyone I’ve ever seen,” he says. “Hellen naps twice a day and sleeps well every night. While that might not be possible for your average athlete, sleep is something that you have to make a priority.”

What would this look like for amateurs, who can’t take twice-daily naps? “If you have to wake up early to train before work, you simply have to go to bed early,” says Ritzenhein. “Things that feel like sacrifices are only for a couple of months but to have a successful marathon race day, those sacrifices have to happen, because the strain you put your body through is not normal.”

Immediate post-race recovery

What you do in the first few hours after crossing the finish line is crucial for kickstarting your recovery process. As Ritzenhein explains, “the ‘non-negotiables’ of the marathon include the fact that you have a finite amount of energy in the body.”

To restore some of that energy, within 30 minutes of finishing, consume a mix of carbohydrates and protein to replenish your glycogen stores, and repair muscle tissue. Aim for a 3:1 or 4:1 carb-to-protein ratio. Try a banana with peanut butter, a smoothie, or a recovery drink.

Rehydrate with water and electrolytes to replace fluids lost during the race. Resist a post-race beer and avoid alcohol, which can dehydrate you more.

Change out of your sweaty race gear as soon as possible too. Switch for comfortable, loose-fitting clothing that allows your body to cool down and better regulate its core temperature. Compression socks can help improve circulation and reduce muscle soreness.

Stretches and mobility exercises

Gentle stretching can prevent stiffness and improve circulation. Focus on dynamic moves that promote blood flow without overstressing tired muscles. Key stretches include:

- Hamstring stretch: Gently stretch your hamstrings by placing one foot on a low step and leaning forward slightly.

- Quad stretch: Hold your ankle behind you and gently pull it towards your glutes to stretch your quads.

- Hip flexor stretch: Lunge forward with one foot, keeping the other knee on the ground, and push your hips forward to stretch your hip flexors.

- Foam rolling: This can ease tight muscles and improve flexibility. Focus on your calves, quads, and hamstrings.

The next few days: Active recovery

“More recovery after a marathon is always better. Massage, physio, fuel and rest,” says Ritzenhein. “In everyday life there is a limit, but no matter what, you have to recover from the previous sessions.” 

The days following your marathon should focus on active recovery, allowing your body to heal and your muscles time to repair.

From day three at the earliest, gradually reintroduce low-impact activities like walking, swimming or cycling. Keep on stretching and foam rolling to maintain flexibility.

If you feel ready, you can reintroduce short, easy runs, paying attention to how your body feels from two to three weeks after the big race. Keep a conversational pace and listen to your body. If you feel any pain or excessive fatigue, scale back and focus again on recovery.

Continue to prioritize sleep. This is when your body does most of its healing. “You have to pay attention to all the little things, but also the most basic stuff like sleep,” says Ritzenhein. Aim for seven to nine hours of quality shut-eye per night. Dreaming about the marathon? That still counts as rest.

Recovery methods

Alongside rest, sleep and good nutrition, various recovery methods can also support the healing process and reduce the dreaded DOMS (Delayed Onset Muscle Soreness).

These include cryotherapy, or ice baths for recovery. A professional sports massage can also help release muscle tension and improve circulation. Schedule a massage two to three days post-race for the best results. 

And as Ritzenhein advises, if you experience any lingering pain or stiffness, consider visiting a physiotherapist. Elite athletes use them regularly, and they can provide targeted treatments and exercises to address specific issues.

Back on track

With a balanced approach on how to recover, you'll be ready to tackle your next running goal, stronger and more resilient than ever. As Ritzenhein attests, “under-recovery” is real. Giving your body the recovery time and care it needs after a marathon to heal is the “long-fix,” and it sets the stage for continued progress and injury-free running.