Post Marathon Recovery: What to Do in the First 72 Hours

There’s nothing quite like the feeling of crossing the finish line of a marathon and realising the sheer scale of that achievement. Months of training, early mornings and juggling life around long runs all leading up to that one big moment. But what happens once the medal is around your neck and the adrenaline wears off? The first 72 hours after a marathon are crucial for recovery. We’ve got a few ideas on how to give your body (and mind) the best chance to bounce back. 

Running 26.2 miles takes a serious toll. Expect DOMS (delayed onset muscle soreness) to kick in within 24 to 48 hours – that heavy, aching feeling in your legs that makes stairs look like an impossible challenge. On top of that, your body is dealing with inflammation and fatigue as tissues repair and energy stores are replenished. 

 

And then there’s the hormonal side. Cortisol and adrenaline surge during the race, keeping you going when your legs want to stop. But once it’s over, those levels crash, leaving lots of runners with an emotional dip. It’s completely normal to feel a bit flat or even teary afterwards, your body and mind are simply recalibrating. 

If you can, book in for a sports massage within 48 hours of finishing. Massage boosts blood flow, helps clear out waste products and relaxes tight, overworked muscles. It’s also great for realigning tissues and easing niggles before they turn into full blown injuries. And let’s not forget the mental benefit – sometimes just hearing from a therapist that ‘you’re going to be alright’ is exactly what you need. 

 

We know it’s oh so tempting to collapse on the sofa for three days but gentle movement is your best friend in those first few days. Light stretching and easy walking keep circulation flowing, stop stiffness in its tracks and help your body recover faster. 

 

Soaking in an Epsom salt bath is more than just relaxing. The magnesium in the salts can help ease sore muscles and support recovery and the warm water is fab at helping tight tissues to unwind. 

 

Marathons really do take it all out of you, depleting just about everything. Rehydrate steadily, focus on nutrient-rich meals that balance protein and carbs and don’t underestimate the power of sleep. Your body repairs itself most effectively when you’re resting so give yourself permission to take it easy. 

The physical side is pretty obvious after a marathon but the mental recovery is just as important. Training for an endurance race gives you structure, focus and a clear goal – when it’s suddenly over, you might feel a bit lost. That’s totally normal. Be kind to yourself, connect with fellow runners and remember that feeling a little low doesn’t take away from your achievement. 

The marathon might be over but your recovery is just as important as getting over that finish line. Prioritise rest, gentle movement, good food and supportive treatments like sports massage to help your body heal and reduce the risk of injury. 

 

Why not get in touch with our friendly team and book your post-race recovery treatments now?