A Guide to Post-Marathon Recovery

She offers this step-by-step process for recovery immediately after your race is complete:

1. Don't stop moving. As soon as you stop your running watch and receive your medal, keep walking! This will help return the body back to its resting levels and prevent blood from pooling in your legs. This continued blood circulation is important because it allows for the delivery of oxygen and nutrients to your likely aching muscles and the removal of waste products from your system.
2. Make sure you eat within 30 minutes. Your snack should include carbohydrates to replenish depleted energy stores, protein to repair muscle damage, and water and electrolytes to rehydrate and restore electrolyte levels. The apple, pretzels and sports drink typically given out after the race are a good example, but chocolate milk is also a fan favorite. 
3. Limit the post-race booze. While it’s understandable that you may want to celebrate your achievement with a festive beverage, try to limit your alcohol consumption. It will only dehydrate you further.
4. Mind your body temperature. Change into dry clothes and do some light stretching after you finish your walk. Regardless of the weather, your body temperature will drop and you may feel some post-race chills, so grab a heat sheet until you can get to your change of clothes.

Geisel also shared a reminder for runners that your recovery continues in the days and weeks after your marathon. “The most important thing is to take your time returning to running to reduce your risk of injury,” she says. “While your mind may be ready to hit the pavement again, your muscles and immune system may not be.”

Published 10/29/2021

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