Post-Marathon Recovery Tips

Michael Conlon

Good luck to everyone running the New York City Marathon on Sunday (and congrats to those who have completed other fall races)! You’ve had this day circled on the calendar for months, and it’s finally here. The training’s in the bag, now all you have to do is run 26.2 miles. Simple, right?

Chances are good that beyond picturing yourself crossing the finish line in Central Park, you haven’t thought much past that – but you should. Post-marathon recovery is an important part of having the best race experience possible.

After putting your body though a long season of marathon training – and for many, early season racing before that – it is worth having a simple plan in place to help your body recover. Even the elites know that in order to reach new limits of pace, distance and achievement, it is important to balance the effort with a period of honest recovery.

Post-marathon recovery encompasses both the immediate and the longer term. Here are some tips to help you recover well.

Immediately After the Race

Recovery starts as soon as you cross the finish line. Especially in New York, many people complain about how long of a walk it is to collect baggage and exit the park. It’s actually the best thing for you! Avoid the urge to sit down and instead, take advantage of the opportunity to keep moving. Walking will help loosen up stiff, sore muscles and keep the blood flowing.

Take care of your nutrition and hydration needs within a 30-minute window of finishing the race. If you have a favorite post-race snack, stick it in the bag you check at the start (I personally prefer a Bloody Mary in my checked bag at the finish!). Or another way to do this is to consume the contents of the Recovery Bag you get at the finish while you walk.

The rest of the day, take it easy (as if we need to remind you of that)! Continue to rehydrate throughout the day, and make sure to get up periodically and walk around. You’ve certainly earned the right to eat whatever you want on Marathon Sunday – but the key nutrients to consume are carbohydrates (including those containing antioxidants), protein, and water to help begin the process of repairing and rebuilding damaged muscles.

The Week After the Race

The first week post-race should be all about rest. As in do nothing. Some will say that you can introduce easy running or non-impact cross-training after 3 to 7 days of inactivity – but studies show that athletes who completely take off at least a week from cardiovascular activity recover faster. Both muscular strength and work capacity are impaired if one jumps right back into exercise the first week, whereas it returns more quickly with total rest.

Opt for an active recovery, including daily stretching, hydrating, eating quality foods and getting extra sleep. When you stretch, make sure you are doing active, dynamic stretches (click HERE for information and examples of some important dynamic stretches for runners). Your range of motion will be more limited after the race (which is totally normal), so think about taking the movements just slightly past your regular range.

Soft tissue therapy – in the form of a massage or self-myofascial work on your foam roller at home – can also help to expedite your body’s recovery. The best time to get a massage is 2-4 days after the race. Most people are still really sore for the first couple of days post-race, and a massage or foam roller simply doesn’t feel good. You’ll still reap the benefits of soft tissue work even if you wait until later in the week.

When Can I Run Again? Try A Reverse Taper

It’s the question most people ask first. Everyone’s response is different, but in general, it takes 4-8 weeks to fully recover from a marathon. Many experts agree that one of the best ways to get back into running is through a reverse taper. Exercise physiologist Pete Pfitzinger recommends running 50% of your usual weekly mileage the second week and 75% the third week, all at an easy to moderate intensity. Or think of it this way: in week 2, repeat the week of training you did just before the race, and continue working your way back.

Pfitzinger also suggests a simple mini-speed test to complete at the end of the third week to see if you’re ready to resume speedwork. Start by running a half-mile at your 10K race pace. If you’re able to run easily without any residual soreness, you can resume your normal training routine. If you experience any stiffness, take another week at 75% mileage with no speedwork, then repeat the test.

Why Active Recovery Is An Important Part of the Equation
Many athletes go into race day with the usual aches and pains that are a result of weeks of marathon training. The unfortunate few come out of the race with injuries. It’s easy to think that, because you’ve completed your goal race, you don’t need active recovery–including foam-rolling, therapeutic massage, stretching, and physical therapy. A few weeks of rest should take care of it, right? Maybe – but whether or not you have another race on the horizon, most athletes would benefit from taking an active recovery approach, and may want to consider a few sessions of post-race physical therapy.

Think of it this way: your body is no longer experiencing the microscopic damage to muscle fibers and the surrounding connective tissue that is caused by the repetitive movements and daily stresses of heavy training. When you’re no longer hindered by training, a licensed sports massage therapist and/or a physical therapist can help you to recover and rebuild a solid foundation and return as a stronger athlete.

Even if you have no plans to compete in another race, who doesn’t want to enjoy their normal daily activities without pain?

Herein lies the key to being a runner for life. I don’t know about you, but I’m never going to win the New York City Marathon (after 24 marathons, I’m still chasing the elusive sub-3:00 marathon!). But I do want to be the guy in my 70s who’s still crossing the finish line of marathons. Your body simply won’t hold up if you pound yourself into the ground, race after race, without a full period of recovery. 

Take care of yourself now so your body will be strong for the next – and future – seasons.

-Michael Conlon

Blogmaster's Note: Michael Conlon is the founder and owner of Finish Line Physical Therapy, which he opened in 2006 to provide the highest quality of care, service, and personal attention in a comfortable, supportive, and friendly atmosphere. He has been a New York State licensed physical therapist since 1997. He is a certified full-body Active Release Techniques provider and is recognized as a Fellow of Applied Functional Science (FAFS) through the internationally acclaimed Gray Institute. He is passionate about endurance sports, both as a participant and coach, and has run 23 marathons and completed three Ironman triathlons. As a coach for the NYC chapter of the Leukemia and Lymphoma’s Team in Training program since 2002, Michael has trained hundreds of runners, from beginners to advanced marathoners.