How to Recover After a Marathon

You’ve crossed the finish line. You might feel elated, exhausted, or a mixture of both. Your muscles are fatigued, your energy stores are empty, and every joint and tendon has had a pounding. Marathon recovery is about more than resting on the sofa and hoping for the best. Done right, it helps you bounce back faster, reduces injury risk, and sets you up for your next training cycle.

We’ve already posted a complete guide to recovery for runners, so consider reading that one first if this is a new topic for you. In this post, we’re focusing specifically on recovering after a marathon - which does need to be taken a little bit more seriously, especially if it’s your first marathon.

Why Recovery Matters

Running 26.2 miles isn’t just tiring — it stresses nearly every system in your body.

• Muscle damage and inflammation: Your muscles suffer tiny tears, and inflammatory markers spike in the days following the race. This process is normal, but it needs time and support to resolve.
  

• Glycogen depletion: Marathon running uses up stored carbohydrates in your muscles and liver. Without refuelling, energy levels remain low and performance in the next training cycle suffers
  

• Immune suppression: After a marathon, your immune system is weaker. This makes you more vulnerable to colds or infections, especially if you return to intense training too soon.
  

• Joint, tendon, and connective tissue stress: Even if your legs feel fine, tendons, ligaments, and stabilisers have taken a lot of impact. They need rest and gradual reintroduction to stress.
  

• Mental fatigue: Completing a marathon takes mental effort as well as physical. Post-race, your brain may feel foggy or unmotivated, which is a normal aspect of recovery.
  

If you skip or rush recovery, you risk prolonged soreness, injury, and burnout. A structured marathon recovery plan ensures your body heals effectively, getting you back on the road (or trail).

Here are some of our recommendations for what to do at specific stages after running a marathon:

Phase 1: Immediate Post-Race (0–3 Hours)

Recovery begins the moment you cross the finish line. Small actions now can influence the following days.

Cool-down walk: Don’t collapse immediately. Ten to twenty minutes of gentle walking helps blood flow, removes metabolic waste, and reduces stiffness.

Hydration: You’ve lost fluids and electrolytes. Aim to sip water and electrolyte drinks rather than consuming plain water alone. If you tracked weight loss during the race, aim for 1.25–1.5 litres per kilogram lost. 

Refuel with carbs and protein: Your muscles are depleted. Aim for a carbohydrate-to-protein ratio of roughly 3:1 or 4:1. This could be a protein shake (20g+ protein) with a couple of blended bananas. Simple carbs restore glycogen, protein supports muscle repair. Even a small snack within the first hour makes a difference.

Take collagen - At least 10g collagen after exercise can help your connective tissues to recover faster, reducing aches and pains.

Don’t forget magnesium - Now is a good time to take the recommended daily amount of magnesium (275mg) to reduce restless/tingly legs.

Leg elevation: Lying down with your legs elevated for 15–20 minutes helps reduce swelling and aids venous return.

Gentle assessment: Check for blisters, hotspots, or tight areas. Light mobility exercises are fine, but avoid deep massage or stretching at this stage.

Phase 2: First 24 Hours

The next 24 hours are about stabilisation and gentle repair.

Frequent nutrition: Eat small, balanced meals every 2–3 hours. Focus on protein, carbs and and whole foods to support glycogen replenishment and reduce inflammation.

Active recovery: Short walks, light cycling, or gentle swimming keeps blood circulating and prevents stiffness without adding strain.

Limit deep stretching and massage: Your muscles are inflamed; aggressive stretching can worsen soreness. Gentle mobility work is sufficient.

Sleep and rest: Prioritise sleep, including short naps if possible. Most repair processes occur during sleep, and fatigue management is critical.

Immune support: Wash hands, avoid crowded areas if possible, and maintain nutrient intake to reduce the risk of illness.

Phase 3: Days 2–7

This phase is about gradual reintegration and gentle strengthening.

Cross-training: Low-impact exercises such as cycling, swimming, or elliptical work keep your body moving while limiting joint stress.

Light running: Depending on how you feel, introduce 20–30 minutes of very easy running mid to late in this phase. If soreness or fatigue persists, delay running.

Recovery modalities: Gentle foam rolling, light massage, and compression garments can be used if they feel good. Contrast baths (alternating cold and warm water) may help reduce stiffness.

Strength and mobility work: Introduce light stabilisation and core exercises. Focus on movement quality rather than load.

Sleep and nutrition: Continue prioritising sleep and balanced meals. Protein, carbohydrates, micronutrients, and hydration remain essential.

Monitoring: Watch for lingering pain or swelling. Persistent issues may require professional assessment.

Phase 4: Weeks 2–4 and Beyond

By now, your body is ready to handle a gradual return to more regular training.

Reverse taper: Begin by reducing the number and intensity of sessions compared to pre-race training. Gradually increase mileage and intensity over the following weeks. Some coaches recommend roughly one rest day for every mile of the marathon as a guideline.

Strength and mobility: Rebuild strength in supporting muscles and joints. Include exercises for glutes, hips, core, and stabilisers.

Recovery tools: Maintain massage, foam rolling, compression, and contrast therapy as required. They should assist recovery, not mask underlying issues.

Running progression: Ease back into harder sessions, such as intervals or tempo runs, only once you feel consistently strong on easy runs.

Cross-training: Continue including low-impact activities to maintain cardiovascular fitness while reducing mechanical stress.

Nutrition Post Marathon

Carbohydrates: Immediately post-race, aim for 1–1.2 grams per kilogram of body weight per hour for the first 4–6 hours. This restores glycogen rapidly.

Protein: Supports repair of microtears in muscles. Post-race, 20–30 grams of high-quality protein per meal is ideal. Sources include dairy, eggs, lean meat, or plant-based alternatives. If you want to supplement with a protein powder, go for a vegan source rather than whey, as this absorbs much more quickly and effectively.

Collagen: Collagen works similarly to protein but instead of muscles, it rebuilds joints, tendons, and ligaments. This helps aches and niggles to recover more quickly and prevents more serious injuries. Supplement collagen powder twice daily.

Fluids and electrolytes: Sodium, potassium, magnesium, and calcium help with rehydration and reduce cramping risk. Include electrolyte drinks, broths, or salt-containing snacks.

Micronutrients and antioxidants: Foods rich in vitamins C and E, polyphenols, and omega-3 fatty acids may modulate inflammation. Examples: berries, leafy greens, nuts, seeds, oily fish, turmeric, and ginger.

Caffeine: Some runners tolerate small doses post-race to support alertness. Avoid excess if dehydrated.

Mental Recovery

Marathon recovery isn’t only physical. Mental fatigue can linger, especially after long training cycles or particularly challenging races.

• Post-race blues: Feeling flat or unmotivated is normal. Give yourself time to mentally decompress.
  

• Reflection and journaling: Note what worked, what didn’t, and how you felt. This aids learning and closure.
  

• Active enjoyment: Walking in nature, yoga, or light recreational activity can help your mind reset.
  

• Avoid pressure: Don’t rush into thinking about your next race or training plan too early.

Common Mistakes to Avoid

• Returning to hard training too soon: Can prolong soreness or cause injury.
  

• Neglecting nutrition or hydration: Failing to replenish carbs, protein, or electrolytes slows recovery.
  

• Skipping sleep: Sleep is when repair processes peak. Without enough you can’t recover effectively, even if you master every other point in this post.
  

• Overusing recovery tools: Ice baths, compression, massage, and gadgets can help  in the right circumstances but are not replacements for rest and nutrition.
  

• Ignoring pain signals: Persistent joint or tendon pain may indicate a problem. Don’t push through it.
  

Recovery for First-Timers vs Experienced Runners

• First-time marathoners: Likely need longer recovery; listen to your body and avoid comparing yourself to others. Focus on nutrition, sleep, and gentle movement.
  

• Experienced runners: May tolerate earlier reintroduction of running, but should still respect fatigue, soreness, and joint signals. Experienced runners can also refine recovery using structured strategies like compression, contrast baths, and targeted nutrition.

Timeline Summary

Even with careful planning, recovery timelines vary between individuals. The key is to prioritise consistent, evidence-based strategies so your body and mind fully bounce back, ready for the next challenge.