3-Step Marathon Recovery: How to Recover RIGHT

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Recovering from a marathon is difficult - it's a long race at 26.2 miles! Coupled with the hours of pounding the pavement, your body is suffering from hormonal and muscular damage.
Maximizing marathon recovery requires a methodical approach. To learn more about the recovery strategies of pro runners, download the free Black Book of Recovery & Injury Prevention: bit.ly/2UMB7Za
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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FTC Disclaimer: This video was sponsored by ROLL Recovery, which means a fee and/or free product was provided to the creator for this partnership.

[@amadoudiallo8129]

After my recent marathon in Vancouver Canada, I took 4 days off running. But resumed running on the 5th day. I’m running my second San Francisco marathon on July 23. Then will take a relaxing vacation to Hanoi in Vietnam 😊

[@jedijeck]

"Manage the damage". Great info. Thanks Jason!

[@kevinjackson420]

Great advice! And perfect timing since my next marathon is this Sunday! Glass City Marathon in Toledo, Ohio. I will apply your wisdom to my post race actions!

[@silaslin9015]

Thanks for great suggestions!

[@JanuszDyszak]

I always stretch myself after each marathon and do some progressive walking. Next day I am usually ready to train and must refrain from it almost by force.

[@jmanonmakes]

This is great information. Thank you.

[@gabrieldepallens9914]

Great video. Finally someone that tells you the truth about recovering after a 26.2 miler. Thank you so much

[@NancyPM1979]

excellent video !! thanks !! :)

[@religionofrunning253]

Thanks for great information

[@matthewkoveleski9131]

Well I just ran my first marathon yesterday and if I had seen this video, I wouldn’t have gone and lied down in the grass immediately afterwards (I was hurting and I just wanted to get off my feet). I had to use a water bottle as a cane to get back up and then I hobbled at a snails pace back to the car. But I did have some McDonald’s to put the calories back in and that was very satisfying! Also I had a huge endorphin rush after the race that lasted pretty much all day and into the night. I was on top of the world despite being in pain.

[@MegaEddster]

this happened to me yesterday 😊

[@DevRunner]

Great tips here! For some reason it never occurred to me that I could take ibuprofen after any of my 11 marathons. I do really enjoy some squats and lunges right after I cross the finish line or after a hard long run.

[@tomokon5206]

I ran my first Boston Marathon on 4/18. Thank you so much for uploading this video.

[@Davatai]

Great tips. Can you make video on the do and what not to do the day before marathon?

[@elzuzo]

As always great info!!!! But just one observation: DO NOT FILL THE TUB, ADD THE ICE AND SINK IN IT….. IT’S CRIMINAL!!! What I do is get into the empty tub, fill with cold water and then add the ice. It’s much more bearable. “Respect the marathon”….

[@marlinweekley51]

Just a note: cool water 50-60 deg has been shown to work as well as ice. One other note - ice while slowing inflammation help pain inflammation is the body’s method of healing - restricting blood flow may slow that process. I have found 10 minutes in “cold” water works well. 🤪🏃‍♂️🏃‍♂️

[@daltonwpigman]

Just wanted to mention a few things that might be worth consideration about nsaid use as you advise post marathon. Nsaids restrict blood flow to the kidneys. So does extreme physical activity like marathon running. This is complicated by being volume depleted. I’m no neurologist, but I’ve talked to one about it. Not advised.

[@strongeraftervsg7703]

I would suggest Tylenol over Motrin because of the dangerous interaction between NSAIDs and Rhabdomyolysis which can be a risk for some after running a marathon distance.

[@Alex-kr7zr]

I have a sprint race planned just 6 days after the marathon. Will be interesting and I hope I'm not injuring myself. It only includes 2k of running, so hopefully not that bad.

[@danieldunstone6128]

Damn I already did just that after my half yesterday I fell down couldn't get up, but walked weirdly around with my sore blisters and chafing and did 1k slow jog

[@rosegonzalez1663]

thank you for this! I’m a sophomore in high school and will be running the chicago marathon next year. the marathon falls during the end of the cross country season. A week after the marathon, i have to run in a conference championship race. If I take the week after to recover, do you think i will still be able to run the conference race after (it’s 3 miles)?

[@Kelly_Ben]

I'm sure he'll respond, but my two cents is you might need to decide which is the most important to you, and treat the other as a fun or training run. If you're already in marathon shape, you might be able to do both, but with only a week between, you definitely can't give them both 100%. If you give the marathon your max effort, you're not going to be able to perform your best (or maybe at all) for your championship. If you have a team counting on you, focus on that. You'll have decades of marathon running ahead of you, but maybe only a few years of championships. Best wishes!

[@OrlyLiba]

Why do you recommend to reduce inflammation after the marathon? What is the evidence for it being beneficial to recovery? I've heard from other sources that the opposite is true and I'm curious to know more. Thank you

[@StrengthRunning]

Because excess inflammation is a bad thing (and there sure is excess inflammation after a marathon). It's not a good idea to try to reduce inflammation after a long run or workout all the time, but when you do "too much" (like running a marathon) it's smart.

[@thomasaussem29]

Not likely to qualify for Boston but I ran the Gettysburg Marathon 9 days -- Garmin indicated I climbed 174 floors and descended 175 ?

[@StrengthRunning]

Never trust your watch with things like that!

[@andrewdixon681]

I love everything you said “if we can’t treat ourselves after a marathon” I knooow come on! Aha eat anything agreed!

[@congvo]

Though I'll probably never run Boston, I think I ran a tougher marathon on Saturday called the Blue Ridge Marathon.

[@marlinweekley51]

Rolling the it band is useless. Rolling quad or hams may help some tho. Itbs? Think hips and glutes

[@VRietySociety]

modern medical literature would suggest that inflammation is a good thing and reducing it slows down recovery by a considerable margin.

[@merihsolomon9958]

❤️❤️❤️

[@unknwoncommand1985]

theres a cheaper alternative to a foot roller find an empty bottle of coca cola drink. works for me.

[@alexm1841]

There are those who must recovery 🙋‍♂️, and there are those who can run a marathon a day

[@robintaylor1466]

Best marathon in the world is London 😁🏃‍♂️

[@JulAlxAU]

Ibuprofen right after a Marathon is not a good idea. In the state of dehydration it could seriously damage your kidneys.