How To Recover After Running A Marathon | Marathon Recovery Tips

Now that you’ve done all the hard work in training for your marathon and you’ve run the race, your attention now needs to turn to recovering. We’ve pulled together our favourite marathon recovery techniques for you to try to get yourself back in tip-top shape after completing the 26.2 mile distance.
↓↓ What's your go-to post marathon recovery technique? Tell us in the comments below ↓↓
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[@_millies_adventures_]

Anna is my favourite person she’s actually so adorable and relatable. “I love a good nap” wow me too Anna, especially after a long run 😂

[@runningchannel]

Post long run naps are AMAZING! 👌 The best kind of nap! (Anna)

[@dliedke]

@@runningchannel The best way to recover faster!!!

[@motoknivesandgunsbyjt]

Yea. I’d hit that. 😉

[@anonamemiss]

I just ran a 20 miler today. Some of these tips are even applicable for recovery after today's run, lol! Will begin tapering before the Brooklyn marathon in October. Great advice. Good luck to anyone else training right now!!!

[@runningchannel]

Glad it was useful 👍

[@MrCol104]

Thanks Anna. Some great advice. Chocolate milk is my go to drink after a marathon or long run. Stretching is very important. I personally think a post marathon massage is very helpful. Post race blues is a problem for many. The way around that is to book another.

[@gothamandcheeseguyrunningv1601]

Finished my first marathon today, the New York Virtual Marathon, these tips are really helpful.

[@rphnick]

Good tips! I just ran my second ever marathon yesterday and getting out of bed this morning was slow going. But, I've kept myself moving around all day by doing laundry and house chores. Plus plenty of fluids means I also have to get up to use the restroom :D

[@varietylife6847]

Thank you. It’s nothing better to do than watching your video when I take a rest from running on my sofa. Excellent channel!👍❤️

[@runningchannel]

Wow, thank you!

[@jhesskeeptraveling]

Thanks for helping me plan for the future. Still working on the half marathon. Coming soon. Thanks guys!!

[@allaboutme418]

Thank you for the pointers!

[@barretwaltz6631]

Run a couple of marathons; now I'm looking into what comes next. Did not think about the repeated impacts costing me height.

[@theMad155]

Just ran my first marathon yesterday and total relate to the sleep point! I had trouble sleeping and woke up super early! I also think I have runner’s knee which I hadn’t dealt with at all in training :(

[@sizzler1474]

Omg I thought I wrote that comment. Couldn’t sleep and runners knee after, never got that once until yesterday after virtual London marathon 😮

[@moondwag]

I like everything you've said... Just did my 3rd LA Marathon and all of this is very useful. Thanks

[@Intrepid_women]

Ran my first marathon yesterday and my first half marathon the day before that. I was new to running 6 months ago. Feeling surprisingly good. I remembered your brilliant advice and had the chocolate milkshake and did the contrast therapy. Hoping for a small recovery run tomorrow.

[@runningchannel]

Well done Millie! So pleased to hear you found some good tips from our videos! Take it easy over the next few weeks and rest up 😊

[@colinhoban7417]

Many thanks Anna, for your great advice, just ran my first marathon in blackpool today. Not going to lie, think I hit the wall at 19 miles, with tight calves, managed to finish in 4hrs 38 mins, was hoping for between 4@4and a half he, so relatively pleased. Thanks again, the running channel.

[@edb8177]

Thank you!

[@christinaflanniganproudpin5136]

Just did London marathon yesterday. ..class of 2024. Thank you so much for these tips...love your channel🎉

[@ethicalvegan4852]

Just finished the paris marathon this morning, thanks for the helpful tips !! Xoxo

[@jesuscruz836]

really great advice

[@patrickmccready6051]

Thank you for your help

[@mtnbknmichigan]

Thank you soooo much for the tips n stuff!! 😃🏆

[@runningchannel]

Thanks for watching Ramsay!

[@tomh9064]

Watching this after virtual London on Sunday 😅 I did a super steady recovery mile on the treadmill yesterday (2 days after) which felt like I was back at mile 20 again haha

[@peterclegg4786]

Cheers for this video. I'm on my fifth marathon (or seventh if I include the two ultras I ran beyond marathon in) this weekend (Blackpool), aiming for under 3 hours, no doubt I'll feel a bit sore afterwards and always good to have a reminder on what to do afterwards. Great advice!

[@runningchannel]

Awesome work! Good luck in Blackpool

[@ICOD73]

I just did my first half marathon today with a friend.

[@runningchannel]

Congrats!

[@MrSupernova111]

That's awesome! I started running today after a very long break from running. I'm hoping to run my first half marathon next year or late this year. Can you offer any tips or adviced not already covered in the video? Thanks!

[@nicksteele9436]

I ran my first half marathon yesterday. I finished 1.3kg lighter. And that's having drunk almost 2l while out. That's an amazing level of weight lost on a run. Feel good for it though!

[@TheBachCelloSuites]

This is a great video! I just finished Paris - my 3rd in 11 months. I’m hurting but itching to do my local half in three weeks. I think it’s best that I leave it for another time. I’ll know more later this week. Keep up the great videos! 🙏🏻🥇

[@MrSupernova111]

Very good information! I picked up running this week after a very long break of many years and I'm hoping I can build myself to run at least a half marathon next year. So far, everything is great and I love the feeling I get after a nice run.

[@runningchannel]

That's great to hear! Look forward to hearing about your progress!

[@MrSupernova111]

The Running Channel . Thank you!

[@MarkoCoomo]

Great video. Find myself thinking about Eddie Izzard laughing at this advice! :)

[@sbombfitness]

Loved the video, great advice!! Just ran a marathon today by myself as the Oakland marathon got cancelled due to Coronavirus. Working towards a 50k in a couple months.

[@runningchannel]

Thanks for watching!

[@davewarman4208]

I will try some of these tips next week, thanks

[@runningchannel]

Great! Glad it helped you out.

[@jimrad3]

Did the VLM yesterday in just under 5 hours..2nd marathon in 21 years...super handy tips, thank you!

[@runningchannel]

Fantastic Jamie! Well done!

[@marknicholls1669]

Great tips as always! I ran my first one on Sunday and found this video very helpful thank you!

[@runningchannel]

Great! Which one did you do Mark? How did it go? Recovering well?

[@marknicholls1669]

@@runningchannel I did the Newport marathon, I was very pleased with my result it was my first one and did better than what I was aiming for!Used your recovery tips and slowly less achy just a big blister on bottom of my foot ouch! Massage tomorrow for my tired legs yeah! Thanks for all the tips you have been posting they work very well!!!

[@cynthiawilliams5240]

Very good tips thank you...

[@runningchannel]

Glad you found it helpful Cynthia! Have you got a marathon coming up soon?

[@solarisfire]

Handy video. Ran my first one yesterday!

[@runningchannel]

Awesome! How did you get on?

[@solarisfire]

@@runningchannel Had stomach issues start around the half way point. Suffer from IBS so not surprised just bad timing. Ran the first half in 2hrs and the second half in almost 3... Gives me lots of room for improvement if there's a next time, was just happy to finish. Just want my running legs back, fancied a jog today but there was just no way that was happening 😂

[@SimonWilliamsTutor]

Did Kate get her World Record? I saw her on the BBC coverage!

[@runningchannel]

She did!! The fastest panda in the world!! 🐼

[@sturgmanrunning8546]

Yes I love Anna good looking bird. I think good stretching after marathon might help alot and ice bath.

[@chrispick3736]

Is there good evidence for compression tights improving performance?

[@alanchadbone7834]

I done two 10km races last weekend a basically survived on energy gels and lucozade. The problem was at the end of the second race my stomach felt so dodgy and I suffered from constipation and diarrhoea for two days. I’m not sure why as I regularly train with energy gels and luzozade?

[@sugatooth]

I really wish I had watched this before my marathon. Here I am sore and sick at home passing the day with KZbin 😆

[@runningchannel]

Well there's an upside that you can watch our videos!

[@derfer007]

I’ve got to force myself to eat after a long run. I’m so buzzed on gels. Lol

[@runningchannel]

Yep. Certainly hard but necessary!

[@northernninjarunner5506]

Great tips. Will try it on the GNR 👍 What are the gloves that Rick and yourself wear? #funkygloves

[@josesanchezpeinado]

Such an useful video!! Thank you so much, I’ve just finished the Brighton Marathon! (My first one ever)

[@runningchannel]

Congratulations Jose! How are you feeling?

[@josesanchezpeinado]

@@runningchannel I'm feeling better today, my legs still hurt but I'm recovering slowly 😊

[@williammorris7895]

Ran my first marathon on Sunday (3:44) I run around 80km a week and race a lot of shorter distances but it's really surprised me just how much the marathon distance smashes your legs up, way more so then a 30km run, that extra 12km just seems to really bite hard and do damage! Hence I'm looking at recovery vids here haha, great video by the way, some great points to take from it :)

[@runningchannel]

Thanks William. Hope it was useful.

[@runningchannel]

And well done on your first marathon!

[@LukeA]

I just ran my first marathon, I thought I was crazy because I barfed all the gels and liquids up afterwards.. good to know it’s ‘a thing’

[@chromebook1361]

i run 50k once and forgot to eat i did drink a lot of water! i ate a lot when i got home and then went to bed felt fine the next day

[@moggy992]

Hi Anna how would you advise to recover after a half marathon please 🙏 I've just run one yesterday got pb too. I

[@theathomas3008]

Hi Anna I am having event which is fire station opening and I want to run is it okay

[@williamdonnell5989]

Love this channel Anna ..are you running London 2020?

[@runningchannel]

We love you too! And I am indeed!! 🙌 (Anna)

[@williamdonnell5989]

I’m doing it too and it’s going to be my first so I’m getting loads of great advice from you guys 👍

[@keflalssj]

Just did my first half marathon today. And I just can’t. I feel like actual death. I’ve got like zero energy

[@almorrison2040]

Come on, a visit to the pub isnt negotiable. Surely recovery needs to factor in a swift pint at the least? Your tips are great, if you have them, i find wearing compression leggings after the cold bath also help.

[@AkaHugo1]

How long should you recover before running again ?

[@runningchannel]

Thanks for watching Hugo! Definitely take a couple of days off and then try a very easy 2-3 miles. Your first few runs after the marathon should all be at an easy recovery pace. Hope this helps

[@graphstyle]

I’m here after my Copenhagen Marathon 22. 🎉 my first Mara

[@runningchannel]

Congratulations! How did you find it?

[@davebowerman9869]

Lost neary 5lbs on my second marathon today but soon regained that lost fluids

[@daiiis0937]

Does anyone have tips for running my first marathon? I’m running it in about 2 weeks. Any tips to prepare the night before? Tips for when I get tired legs during my run? Or how to avoid walking for long periods of time during the run. Any sort of tips are extremely appreciated.

[@runningchannel]

Thanks for watching! You might find this video helpful: kzbin.info/www/bejne/mGOQnYWBocdrY7M

[@daiiis0937]

@@runningchannel thank you so much!😊

[@georgiewalker6191]

How many Marathons have you run Anna? Also, I love this channel!!!

[@runningchannel]

Hey Georgie. We love you too! 🙌Brighton Marathon was my 5th. I have number 6 and 7 coming up soon - Amsterdam and NYC! (Anna)

[@georgiewalker6191]

@@runningchannel That's so awesome! I am training for my first marathon! It will be the Los Angeles Marathon. These videos are SO great! What has been your favorite marathon?

[@runningchannel]

Amazing. Good luck! My favourite so far was Berlin last year - Kipchoge broke the World Record and I got my PB. It was a great day!

[@13hj79]

I’m curious why it’s important to hold off on the foam roller for a few days. If anyone knows why, please let me know!

[@runningchannel]

The theory behind holding off is that the micro damage caused to your muscles during a marathon will be greater than that experienced in training and by waiting 24hrs to foam roll, you give your muscles a chance to start repairing before you then roll them

[@13hj79]

The Running Channel That makes sense! Thanks for getting back to me

[@runningchannel]

No problem!

[@DJVibeDubstep]

Just ran my first half marathon and I feel crippled lmao I should’ve trained more for this - 2hrs 22 min. Fairly fit but I’m a smoker; 27 yr old male. Only trained 30 miles total the 2 weeks before it. I will do better next time and take this far more serious.

[@runningchannel]

Thanks for watching Tyler and well done for your half marathon! Yes, we'd recommend building up for at least 12 weeks before tackling a half marathon - so try to give yourself a bit more time next time - but well done for completing it! 😊

[@DJVibeDubstep]

@@runningchannel thank you will do!

[@ulfeliasson5413]

A few years ago when my body wasn't as broken down, I found it strange that I on several occasions did personal best on 5km just a day or two after a marathon. I suspect that has messed up my heart some way. cause I have a hard time jogging 10km these days.

[@runningchannel]

That's a common reaction, your body is just in a good race condition. Great to hear that you are still logging those 10ks though. 💪🏻

[@ulfeliasson5413]

@@runningchannel Hey, I refuse to lose. Thanks for the content. Your channel really is solid and informative for us non-pro runners. Very happy I found it.

[@hassanmadni8133]

Is it advisable to run a 10k just 4 days post marathon at recovery pace...? .. I feel healthy doing so, but wanted to reconfirm..

[@runningchannel]

It depends on what benefit you think you’ll get from it. Everyone recovers at different rates and without knowing how hard you went on your marathon, it’s difficult to give a definitive answer. For reference though, most elite runners will take a full week or two off running after a race to recover. As we say in this video, you really don’t have a lot to gain by getting straight back into it. You’ve just put your body through a lot of stress and going back to regular running won’t give yourself time to heal and repair. You can use this extra time in your schedule to work in some strength training, stretching and light, low-impact activities like walking or swimming instead. These are all things that will help your future running efforts, so don’t feel guilty about not being out and actually running. On the flip side, there’s a lot to be said for a recovery run of around 20 mins or so at a VERY easy pace around 2-3 days after the marathon, but that really does depend on how experienced of a runner you are and how many miles you were used to doing in the lead up to the marathon.

[@hassanmadni8133]

@@runningchannel very good answer, explains a lot.. thanks alot for your help..

[@hassanmadni8133]

@@runningchannel it was actually my first, did it in 3 hours 54 mins..

[@gavinmaiden6509]

Do you recommend protein shakes after a long run please, I am currently running and trying to lose weight, so is WHEY diet protein a good choice? I will be training for Manchester marathon this year, loving the videos thank you 😊

[@runningchannel]

Thanks for watching, Gavin! For long run recovery - you could opt for a protein shake, or even just a simple chocolate milk will do the trick too. All the best for your marathon training!

[@Matt-ks7bp]

Science is well and good, but we all know that the only way to celebrate is with beer! 🍺 😂

[@runningchannel]

😂

[@EricOwiti]

🕛

[@scout9930]

Hot epsom salt bath. Nothing feels better!

[@runningchannel]

Yep! Lovely!

[@SuperYtc1]

I run marathon SO I can recover. So I can stuff my face with pizza. Have an excuse to nap and do nothing.

[@nedludd3641]

Why do they always film these vids in muddy fields on an over-cast winter's day?

[@runningchannel]

It's tough to find a day in the UK that isn't over-cast 😂

[@paulop3730]

WTF, how are flip flops comfier than running shoes?

[@runningchannel]

Not to run in! 🙈 For afterwards! Your feet tend to swell after running a marathon, which can Male your running shoes seem tighter than usual. It’s nice to take your shoes off after you’ve finished and change into flip flops 👍

[@Surprise301]

Your running shoes cut off circulation after the race and end up being on too tight after swelling up. Give them room to breathe

[@SergiuSalcau00]

2 cms of height? Huh?

[@jessg.9368]

What steroids should I use?

[@abro414]

Jess G. none

[@jessg.9368]

I was just kidding

[@abro414]

Jess G. ik lol😂

[@Surprise301]

Healthy legal superfoods

[@travisp_5103]

I hit a hardcore depression after my first marathon like a “now what?” kinda thing.

[@ReflectingonReflection]

You need to check yourself bro

[@Adam-kt7yx]

3 litres of water first then 5 litres of beer does the trick