At Therapy and Performance Clinic in Warwick, we know how important post-marathon recovery is for your body and mind. After months of training and dedication, ensuring a smooth recovery will help you feel better and return to running stronger. Here’s our expert advice on what to do after crossing the finish line.
Keep Moving After You Finish
Once you cross the finish line, resist the urge to stop abruptly – especially if you ended with a sprint finish. Keep walking to help your muscles pump blood back to your heart, lungs, and brain. Stopping suddenly can cause dizziness or nausea due to a drop in blood pressure. Walking for at least 5–10 minutes post-race helps prevent this and aids your recovery.
Refuelling and Rehydration Strategies
After a marathon, your body is likely dehydrated, and your glycogen stores are depleted. Start by drinking water or electrolytes to rehydrate. Avoid alcohol immediately – it can worsen dehydration.
Plan ahead by packing a recovery snack in your drop bag. Opt for something that combines carbohydrates (to replenish energy) and protein (to support muscle recovery). For example, a banana with a protein bar or a sandwich can be excellent choices.
Stay Warm to Avoid Stiffness
Warwick weather can be unpredictable, even in spring, so pack warm clothes for after the race. Muscles cool down quickly once you stop running, which can lead to stiffness. Layer up with a jacket or hoodie to keep warm and maintain flexibility. Warm drinks or soup are also great for helping you feel cosy post-race.
Diet Considerations for Recovery
Your post-marathon meal is critical for recovery. Focus on nutrient-rich foods that include vitamins, minerals, protein, and healthy carbs. A colourful plate with vegetables, lean protein (like salmon or chicken), and whole grains is ideal. These nutrients support your muscles, joints, and overall recovery.
Don’t underestimate the power of rest! Prioritize sleep in the days following your marathon – aim for 7–9 hours per night. If possible, take a nap post-race. Quality sleep accelerates recovery and helps your body repair.
Ease Back Into Training
During the first week post-marathon, avoid running. Instead, opt for gentle, low-impact activities like walking, swimming, or cycling to improve blood flow without straining your joints or muscles.
In the second week, if you feel ready, you can introduce short, easy runs – no more than two or three – at a very relaxed pace. By the third week, you can gradually return to your normal running routine, but listen to your body and take your time.
Reflect on Your Race and Training
Post-marathon recovery isn’t just physical – it’s also a great time to reflect on your training and race performance. Ask yourself:
What went well during training?
Were there any areas for improvement?
Did you neglect strength training or recovery during preparation?
At Therapy and Performance Clinic, we encourage runners to use this time to reset. After the physical, mental, and social toll of marathon training, taking a break or shifting your focus can be refreshing. For example, you could work on speed for shorter distances like a 5k or simply run for the joy of it without structured goals.
Final Tips for Marathon Recovery
Whether you’ve just completed the London Marathon or a local event, these tips will help you recover effectively and prepare for future races. At Therapy and Performance Clinic, we’re here to support runners in Warwick with physiotherapy, sports massage, and personalized advice for training and recovery.
Good luck with your races – and happy running!
Why Choose Therapy and Performance Clinic in Warwick?
At our Warwick-based clinic, we specialize in helping runners recover, prevent injuries, and perform their best. Whether you need expert advice, physiotherapy, or support with your fitness goals, our team is here to help. Book an appointment today and take the next step in your running journey.