Marathon Recovery Advice

How to Get Back on Your Feet After Marathon Running

Running a marathon is an incredibly tough endeavor, but the marathon recovery can also be difficult, and painful. The hours and days following your marathon are a crucial time. Follow this advice to make sure you take the proper recovery steps and avoid post-marathon injuries and other problems.

Marathon Recovery Tips

Legs and feet of joggers, running a marathon
Ghislain & Marie David de Lossy / Getty Images

Congrats! You've completed a marathon. Here's some basic marathon recovery advice to get you through the first week or two after your marathon, from doing some light stretching and getting plenty of rest to what to eat and drink.

Take an Ice Bath

For recovery after running a marathon, nothing beats an ice bath. Soaking in a tub filled with water and ice will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. Here's how to take an ice bath.

Can I Soak in a Hot Tub After a Marathon?

It's tempting to soak in hot water after running a marathon, especially if you're staying at a hotel and the hot tub is calling your name. But it's definitely not a good idea and you'd be much better off jumping in the pool. Find out why cold is better than heat for post-marathon recovery.

Follow a Post-Marathon Training Schedule

Many marathon finishers when they should run again and how much they should be running once they return to it. Just as you did during your marathon training, it's helpful to follow a schedule so you don't overdo it. Here's a basic post-marathon plan for the weeks following your marathon.

How to Deal with Muscle Soreness

Without a doubt, you're going to have some muscle soreness after your marathon. That's one of the biggest complaints among marathon finishers. Walking around later in the day after your race and in the days following will help some of that soreness dissipate. It will most likely go away on its own after a few days, but here are some more tips for dealing with it in the meantime.

When Can I Run My Next Marathon?

Regardless of how hard you ran it, running 26.2 miles takes a toll on your body and it's important to take the proper steps for recovery. Some marathon finishers get excited about their accomplishment and are ready to do it again. But how soon is too soon to run another marathon? Is it better to stick to shorter races?

How to Deal with the Post-Marathon Blues

It's common for marathoners to feel bummed-out, disappointed, sad, maybe even depressed after they finish their race. After spending months training hard and focusing on a goal, some runners feel let-down, sad, and disconnected once the race is over. Marathon training has become such a part of their life and they miss it once it ends. They may not have had the race they were hoping for and have a hard time letting go of it.

The good news is that there are ways to fight the post-marathon blues, or at least soften the blow. Here are some tips to try.

Celebrate Your Running Progress

One way to fight the post-race blues is to celebrate all your hard work. Some marathoners like to take a relaxing vacation after their race (which is easy to do if it was a destination marathon) and others treat themselves to a massage or other indulgence. Here are some ideas for how to celebrate your marathon accomplishment.