What to do after running a marathon

Posted On October 13, 2021

After you’ve put in all the preparation, the months of training, and have finally completed that marathon you’ve been waiting for, it’s time to take a rest, enjoy that bacon sandwich, and do a couple of proven steps in order to recover faster.

The things you do (and don’t do) after a marathon determines how quickly you’ll travel the road to recovery. Here are some steps you can take and the number of days you should wait before you start to wear your running shoes and go back on the track again:

Immediately after the marathon (at the finish line)

• Keep moving for at least 10 – 15 minutes. Do not suddenly stop and sit down.
• Avoid doing static stretches. The soreness you feel in your legs is due to lots of muscle damage and static stretching can make this a lot worse.

1 hour after the marathon

• Eat a carb-rich snack. You just ran a lot of miles, and you need to replace all the carbohydrates you have used up during the event. Make sure that you will be eating a balanced meal that consists of carbs, protein, and vegetables within the next 1 to 2 hours.
• Stay hydrated. Aside from replacing all your carbs, you also have to replace the liquids you have lost. Drink lots of water and keep an eye on the color of your urine. In the next 24 hours, it should range from clear to light yellow to ensure that you are not dehydrated.
• Do not stay in your wet and sweaty clothes.

In the afternoon

• Try to nap for at least 90 minutes since this is the best time to experience the benefits of REM or deep sleep. When it comes to repairing your muscles, sleeping properly is the key so make sure to hit the hay instead of going down to the bar.
• Avoid painkillers like ibuprofen for at least 3 to 4 days after the marathon. These can damage your liver, and if you really need to drink some anti-inflammatory pills to ease your muscle pain, take paracetamol instead.

In the evening

• Drink milk or any milk-based beverage before going to bed. The carbohydrates and proteins present in milk can help speed up your recovery.
• Avoid drinking alcohol excessively. A small amount of celebratory beer is fine, but don’t hold a huge celebration just yet. Take note that excessive alcohol consumption can dehydrate your body which can slow down your recovery.

A day after the marathon

• Wear compression socks and tights as much as possible. These are proven to help in boosting recovery.

2 days later

• Go for a gentle swim. Active recovery is always better than just lying down. Just make sure to take it easy and remember that you are still on the road to recovery.

3 to 4 days later

• Avoid ice baths. If you really need to have one, make sure that it would be almost immediately after the race. In the following days after the marathon, go for warmer baths since these promote blood flow to the muscles, increase circulation and aid in your fast recovery.

Final Note

There is no specific time when you can start running again. Many experts recommend at least a day for every mile you ran so if you finished a 26-mile race, then you should take 26 days of active rest. The best way to truly find out is to listen to what your body is telling you. If you feel that your muscles are still sore, then it might be best for you to extend your recovery period before starting to run again.