Running a Marathon? Here’s Everything You Need to Know About Recovery

You did it—you finished a marathon! It’s a major accomplishment worth celebrating. But if you want to feel your best in the days, weeks, and even months afterward, it’s also time to prioritize marathon recovery.

Peloton instructor Kirsten Ferguson has been on a recovery journey: 10 months after undergoing hip surgery, she ran a half marathon. Inspired by her body’s ability to bounce back, she committed to training for the 2024 TCS New York City Marathon, taking place on November 3. “I am running for the person who never considered herself a runner,” she says. 

Kirsten has had support all along the way from a team at Hospital for Special Surgery (HSS). Still, her training program has thrown her into the unknown: “I am hitting mileage that I have never done before, so every week I am in awe of what the body can do,” she says.

Alongside her on November 3 will be Snehal Patel,  a physical therapist at HSS, who worked with Kirsten throughout her surgery recovery and marathon training. “Kirsten is one of the hardest workers I have seen,” he says. “She wanted to demonstrate that it’s possible to overcome adversity and achieve your goals. When she suggested running the marathon together, I was slightly reluctant, because I knew how much time and effort marathon training required. However, I was committed to supporting her in any way I could if she wanted to pursue this challenge.”

Whether it’s your first or fifteenth time running the 26.2-mile distance, you can support your body on that journey with the movement, nutrition, and mobility tips below that will help you recover after a marathon quickly and efficiently.

How to Recover From a Marathon

Recovery after a marathon will look a little different for everyone. But generally speaking, it should include some gentle movement, balanced nutrition and hydration, and mobility work. Here’s what an effective recovery plan should include.

Movement 

While rest is essential during marathon recovery, you don’t want to be too sedentary, explains Kate Baird, an exercise physiologist at HSS. “Make sure you include some gentle movement activities during your recovery period to help combat stiffness and maintain the health effects of exercise.”

Right After

You’ll probably be (understandably!) gassed after the race, but try not to head straight to the couch. “Keep moving! After crossing the finish line, engage in light activities such as walking, or, if available, cycling on a stationary bike with no resistance,” says Mathew Welch, an exercise physiologist at HSS. Some gentle yoga or tai chi may help too, Baird says. 

Days After

In the days following your race, you can try some low-intensity, low-impact cardio, like cycling, walking, and swimming. “These activities will help get your blood pumping without overtaxing your body,” Baird says. Just remember to keep the effort light, she adds.

Weeks After 

“The weeks following a marathon can be a great time to focus on cross training, and, specifically, strength and stability training, which can take a back seat during your marathon season,” Baird says. Strength training can help improve running performance and ward off running-related injuries, and yet runners are notorious for skipping strength workouts, she adds. Now is the time to establish the good habits that will keep you healthy for your next training cycle.

“Strength and stability training can address muscle imbalances, mobility concerns, and stability issues that may also affect your running gait,” she says. The Peloton App has specific strength routines for runners that can help get you on the right track.

Nutrition

Some runners cross the finish line already dreaming about a burger and a beer. Others lose their appetite briefly and need some time to ease into refueling. Here’s how to manage both scenarios and make sure you’re giving your body enough nutrition to replenish everything you just burned.

Right After

The best snack or meal to eat after a marathon, says Jason Machowsky RD, an exercise physiologist and registered dietician at HSS, should focus on three components:

For Kirsten, immediately after long runs is “egg o’clock”. Eggs are a great source of protein and versatile enough to prepare in many different ways, so you won’t find yourself in an egg rut if you join her in that post-run routine.

Focus on foods you’re familiar with that are easy to digest, Machowsky adds, such as: 

Try to eat this snack within 30 to 60 minutes after you finish the race. During that window, take it easy on fiber and fat, which might upset your stomach and make it harder to digest the necessary carbs and protein, Machowsky says.

Then have a larger meal within two hours of crossing the finish line. “Continue to eat well and snack throughout the rest of the day as hunger dictates,” he says.

Kirsten also sips on water during and after every long run and adds DripDrop hydration powder to her water bottle regularly.

After a marathon, or any long, hard workout, aim to drink about 16 ounces of fluid per pound of body weight you lost during the workout, Machowsky says. “So if you lost four pounds between the beginning and end of the race, then you would need to have about 64 ounces of fluid.”

You don’t have to chug it all at once, though: “Start with a full bottle of water at the finish, and gradually replenish the rest of the fluids over the day. Keep a water bottle with you and drink well with meals and snacks during the day.”

Nutrient-dense drinks like smoothies and water-rich foods like fruit and veggies will also help you rehydrate, he says. However you get there, aim for your urine to be light yellow, he says.

Days After

If you have a sensitive stomach after running or tend to lose your appetite after a hard race, you might not be able to take in enough calories immediately after a marathon, Machowsky says. Make sure you’re eating a bit more than normal over the next couple days after the race if that sounds like you, he adds.

In those first few post-marathon days, limit foods that prevent your body from recovering well. “Key offenders would be excessive alcohol, fried or greasy foods, or very heavy pastries,” Machowsky says.   

Continue to drink plenty of water to keep your urine that pale yellow color. Keep in mind your fluid needs will change as you start to add in more activity.

Weeks After

After a few days, you can return to your normal eating habits. But if you plan to continue running or want to eat to support your overall health, it’s smart to “nourish your body with nutritious and anti-inflammatory foods,” Machowsky says.

Prioritize whole grains, fruits, vegetables, healthy fats, and lean protein, as well as foods that are naturally good sources of vitamins A and C, iron, zinc, magnesium, and omega-3 fatty acids. 

Some go-to meals he recommends in the weeks after a race include:

Keep drinking plenty of water. You’ll need more fluids once you return to running, especially if your workouts are extra hot or sweaty. 

Stretching/Mobility

“Mobility work and stretching is necessary for me to keep moving forward,” Kirsten says. But, just like with nutrition, there’s a time and a place for stretching, too.

Right After

Even though you might think a nice stretch could feel good right about now, hold off. “Avoid sitting down, foam rolling, and stretching immediately after,” Welch says. “These strategies are not effective due to muscle fiber damage that takes place during and after an event like a marathon. Applying tension and pressure to muscles that are damaged will hinder recovery.” 

Days After

Above all, listen to your body and know your limits. “This is not the time to try new techniques, exercises, or stretches,” Welch says. “Due to the muscle damage post-marathon, you should avoid deep stretching or massage unless it does not cause more soreness.”

Weeks After

Welch recommends avoiding a full return to stretching at the beginning or end of a workout until at least a week after the race. “By then, muscle fiber damage has been repaired and the body returns to its normal state,” he says. 

Once you feel recovered, prioritize areas you typically know get tight or painful for you, like your hips, IT bands, or Achilles tendons, he adds. When you’re ready, you can follow along with the post-run stretching sessions on the Peloton App. 

Other Methods

Ready for a nap right after your race? Go ahead and snooze. “The number one recovery tool at your disposal after running a marathon is sleep,” Welch says. If it’s not too late in the day that a nap would mess with your nighttime sleep hygiene, consider taking a 90-minute nap on race day, he says.

Whether or not you make time for a siesta, prioritize getting nine hours of sleep a night for a few nights after your marathon.

You might also consider some alternative recovery methods. Kirsten swears by a few: “Every week I get reiki, myofascial release, and needling on some of my problem areas,” she says. “I also use my compression sleeves after long run days.”

There isn’t a ton of scientific evidence that modalities like ice baths, saunas, or massage guns will dramatically speed up your recovery after a marathon, especially if you’re not prioritizing nutrition and rest, Welch says. “However, if you have experience with any of these techniques or modalities and they decrease your level of soreness and stiffness and improve overall well being, then you should use them,” he says. The one major exception? If you ran your marathon in really hot temperatures, “an ice bath can be invaluable for decreasing core body temperature if heat stroke is a concern,” he adds.

Ideally, you will have taken some time to test out recovery techniques well before race day, so you know what works—and what doesn’t work—for you. “An individualized [recovery] approach must be planned and implemented from the moment you cross the finish line. Implement recovery methods that you have read [about] thoroughly, discussed with your coach or trusted medical professional, and implemented during your training,” Welch says. 

How Soon After a Marathon Can I Start Running Again?

The answer to that question depends on your personal running history, goals, and fitness, Baird says. But a good rule of thumb is to follow a reverse taper. Just like you probably completed a final long run as part of your training, then scaled back your training for the week or two leading up to your race, you can gradually build back up in activity over the days and weeks following the race.

“A good starting point is 26 miles equals 26 days to taper back up,” Baird says. “However, this could vary, and recovery could last from several weeks to one or two months.” You might find yourself at the longer end of that range if you experienced any unexpected soreness or injury after the race, she says. “This is a good time to check in with your physical therapist or sports medicine physician and make a plan.”

When you return to running, start with more rest days between runs than you’re used to, and slowly increase toward your target mileage, Baird says. “Pay close attention to your ability to recover between runs and any aches or pains that arise,” she adds. If you jumped right back into running, you’ll also want to keep an eye out for any signs of overtraining, such as excessive fatigue or soreness, trouble sleeping, and mood changes.

Kirsten isn’t thinking about her return to running just yet. After her marathon, she plans on taking some well-deserved time off. “I am going on vacation and plan on lying horizontal,” she laughs.

Maintenance Training/Training In Between Race Cycles

Some runners prefer not to take too much time off running so they can maintain a base level of fitness for another race coming up soon on their training calendar. If you’re hoping to maximize the weeks after a marathon because you’re between training cycles, “go for quality and not quantity,” Baird says. “Create a plan or work with a coach to strategize which workouts are important to include during this period and listen to your body's needs for rest.”  

The Takeaway

Recovering after a marathon varies from runner to runner, but should always involve thoughtfully planning your snacks, meals, and hydration; giving yourself plenty of rest with some light activity sprinkled in; and prioritizing quality sleep. You’ll probably be at least a little sore, but if you feel any unexpected pain, it’s worth speaking with a medical professional sooner rather than later. A sports medicine doctor, physical therapist, or fitness instructor can help you tailor your marathon recovery plan to your individual goals and needs.