7 Physio Tips to Help You Recover After a Marathon

Why Marathon Recovery Matters

Crossing the finish line of a marathon is a massive achievement. The months of training, early mornings and mental grit have paid off - but now your body needs some serious TLC.

While it's tempting to celebrate with a well-earned rest and a beer/cocktail (you absolutely should!) How you recover in the days following the race can make all the difference to your long-term health and future performance.

As physiotherapists, we often see runners ignore post-race care - leading to preventable injuries, delayed recovery, or burnout. So whether you're a seasoned runner or just completed your first 42.2km, these 7 essential physiotherapy tips will help you bounce back smarter, faster, and stronger.

Let’s dive in.

Top 7 Physio Tips For Post-Marathon Recovery

Prioritise Active Recovery

To ensure that you flush out the lactic acid and prevent stiffness make sure you keep moving. You can do this by going on a gentle walk or cycle in the days after the marathon.

Hydrate

It is important to hydrate the body and restore the lost electrolytes. There are specialist drinks to help you with this.

Sleep

Sleep is one of the most important recovery techniques. Your body repairs whilst you sleep so make sure you give it enough time. Around 7-9 hours sleep is recommended.

Nutrition

Continue to eat a balanced diet and ensure you are in a calorie surplus (eat more calories than your body needs.) I would make a conscious effort to consume more carbohydrates and protein on the days after the race.

Running Break

Whilst you are planning your next race, give your legs a few days off the running! Load management is key, especially when your muscles are fatigued.

Relax Your Muscles

Reward your muscles with a relaxation experience such as a sports massage. This will help manage any sore areas and promote the right conditions to help your body recover. You can book your sports massage with LIFT here

Book a Physio Appointment

After a marathon it is the perfect time to deal with any injuries that have been niggling away in your training block. You can book your physiotherapy session with LIFT here

As a running injury specialist clinic these are our 7 nonnegotiable recovery techniques for marathons.

Make sure you also enjoy the occasion. Order that takeaway, have a few drinks with friends and wear that medal everywhere you go. You've earned it!