You’ve crossed the finish line – the crowd’s cheering, medal around your neck, and the months of training have paid off. That mix of pride, exhaustion, and maybe a few tears? You’ve earned it. But while the hard work of marathon day might be over, your recovery is only just beginning.
With two of the biggest marathons of the year happening yesterday– the London Marathon and the Manchester Marathon, now’s the perfect time to talk about what happens after the finish line. Taking recovery seriously is key to avoiding injury, reducing post-race soreness, and feeling human again (hello, stairs).
Here are my favourite post-marathon recovery tips, based on what I’ve learned from running 15+ marathons and listening (sometimes the hard way) to my body.
1. Keep moving (gently)
As tempting as it is to collapse in a heap, try not to stop moving completely. Keep walking for at least 15–20 minutes after you cross the finish line. This helps prevent stiffness, aids circulation, and starts the recovery process. I always try to stay gently active every hour or so on race day – even if it’s just a short stroll to the kitchen. Your legs might be screaming, but a little movement really does goes a long way.
2. Rehydrate and refuel
Post-race hydration is so important – especially if it’s been a warm day. Start sipping water or an electrolyte drink as soon as you can, and aim to eat something within 30–60 minutes. Look for a mix of carbs to refuel your energy stores and protein to help muscle recovery.
I’ll be honest, I can never face a big meal the night after a marathon (the hunger hits the next day). But I always make sure to get something in. Little and often tends to work for me. Everyone’s different, so do what feels manageable.
3. Get warm and dry
Finish areas can be chilly, especially if you’ve slowed down or stopped completely. Pack some warm clothes in your drop bag. I always include a hoodie, joggers, flip flops, and a snack. Getting out of wet kit and warming up quickly helps your body recover and can stop you from feeling faint or getting cold.
4. Gentle stretching & foam rolling
Later that day or the next morning, spend 10–15 minutes doing some gentle stretching or foam rolling. This can help ease soreness and improve circulation. Think light movement – now is not the time for deep tissue massages or anything too intense.
Focus on calves, hamstrings, glutes, and quads – all the areas that worked hard to carry you across that finish line.
5. Sleep is everything
Rest and recovery go hand in hand. Your body does its best repair work while you sleep, so don’t skimp on those early nights. I aim for 9–10 hours of sleep in the days after a marathon – more if I can swing it.
If you struggle to sleep due to post-race adrenaline, try a warm bath, gentle stretching, or even just switching off your phone early and reading before bed.
6. Don’t rush back into running
One of the biggest mistakes I see? Jumping back into running too soon. Give yourself at least a full week off running after a marathon. Your body needs time to heal, and even if you feel okay, your muscles and joints are still recovering.
In the meantime, try walking, yoga, gentle cycling, or swimming – anything that keeps you moving without putting extra stress on your legs. Listen to your body – there’s no medal for rushing recovery.
7. The emotional come down is real
Marathon day is such a huge high – all that adrenaline, the crowd support, the sense of achievement. So don’t be surprised if you feel a little lost or low in the days after. Post-marathon blues are real and totally normal.
I always try to plan something nice post-race – a massage, brunch with friends, or even just a long walk with a podcast. A bit of structure helps too. The Runna Post-Marathon Plan is brilliant for this (you can use my code RWR2 for a discount). I’ve used it after a few races, and it’s helped give me focus during those foggy post-race weeks when motivation can dip.
8. Reflect and celebrate
Before you move on to your next challenge, take time to reflect. Every marathon teaches you something – whether it went to plan or not. Write down what worked, what didn’t, and how you felt. Would you change your pacing? Did your fuelling strategy work? Was your kit comfy?
And most importantly, celebrate what you’ve just done. Completing a marathon is no small thing. Even if it wasn’t your fastest, it’s still a huge achievement. Soak it up. You did something amazing.
