Post-Marathon Recovery Tips
With marathon season in full swing, now’s the perfect time to think about what happens after the finish line. Whether it’s your first 26.2 or your fiftieth, recovery plays a huge role in how you feel and how quickly you get back to running strong.
Everyone’s post-marathon recovery plan will look a little different, and it may even change from one race to the next. But one thing’s certain: your recovery deserves just as much focus as your training. So take it slow, listen to your body, and use this guide to help make the most of your post-race reset.
Why Post-Marathon Recovery Matters
Crossing the finish line is only part of the marathon journey; what comes next is just as important. Recovery gives your body time to repair, refuel, and reset after the miles you’ve logged. Taking it seriously can help reduce the risk of injury, restore energy levels, and get you ready for your next run.
Even light movement—like walking, gentle yoga, or easy spins on the bike—can help boost circulation and ease muscle tension without overloading tired legs. Listen to your body, take rest days when you need them, and remember: smart recovery is the key to running stronger in the long run.
Immediate Post-Marathon Recovery
First of all, congratulations. You just ran 26.2 miles. Whether this is your first finish or your hundredth, you’ve accomplished something remarkable.
And while you may be tempted to crumple in a heap and be romantically hailed as a hero like Pheidippides…
Don’t.
The first one to three hours after you finish are absolutely crucial to the recovery process.
You might be totally jelly-legged. You may be dealing with joint or ligament aches, blisters, or some pretty serious muscle soreness. You might even feel weirdly fine.
Regardless, you’ll absolutely still want to:
Keep Moving to Cool Down
The contrast in exertion between pushing yourself to finish the 26th mile of a race and coming to an instant stop is more than most human bodies would prefer to manage.
Stay on your feet and keep walking a little while longer to ease the transition between the race and your resting state. You may not feel great about it, but a prolonged cool-down period is much better than a sudden crash.
Refuel With Carbs and Protein
You might not feel hungry right after crossing the finish line, but refueling is essential. Within about 30 minutes, aim for a mix of simple carbs and lean protein to help your body start the recovery process.
- Carbohydrates are your muscles’ main energy source, so choose easy-to-digest options like bananas, white bread or bagels, rice cakes, granola, or even a sports gel or chocolate milk. These quickly replenish glycogen stores and restore your energy.
- Protein supports muscle repair—try something light like yogurt, eggs, a turkey sandwich, or a quick protein shake.
Keep it gentle on your stomach by avoiding heavy, greasy, or high-fiber foods right away. Once your appetite returns, you can move toward a balanced meal with complex carbs, protein, and a little healthy fat to keep recovery on track.
Rehydrate With Fluids and Electrolytes
No matter how hard you’ve worked to hydrate over the course of the race, you’ve been losing water and salt through your sweat. It’s time to replenish.
Sports drinks with electrolytes are a good start, but you should keep going with some salty options (tomato juice or soup is good) and water to help restore hydration levels and support recovery.
A lot of people like to enjoy a post-race beer. Beware: this can further dehydrate you. We’ll look the other way if that’s how you want to celebrate, just make sure to compensate with extra water.
Regardless of your particular recovery needs and process, the three immediate post-race activities listed above should be regarded as absolutely essential to a speedy recovery in the days and weeks to follow.
About three hours after you’ve finished, your body will be less responsive to immediate input and the recovery becomes a longer-term process.
The First Few Hours and Overnight
After seeing to your body’s immediate post-race recovery needs, it’s time to tend to your legs.
As mentioned before, you could have finished feeling weak-kneed, achy, sore, or strangely fine. If your legs feel good, it can generally mean one of two things:
- You executed your months-long training regimen to absolute perfection for the rigors of the marathon you just ran at the pace you just ran it.
- The soreness is waiting on you, and will rear its head in earnest within the next 48 hours.
Option two is far more likely, but even if not, a 26.2-mile run is a sufficient workout to warrant some recovery protocol for your legs.
Change Into Dry, Warm Clothes
After you cross the finish line, your first move should be to get out of your sweaty race gear. Even in warm weather, your body can cool-down rapidly once you stop moving—especially if you stay in damp clothes. That drop in temperature can leave you feeling chilled, delay recovery, and even affect your immune system.
To stay ahead of it, pack a post-race bag with essentials: dry socks, fresh shoes, and warm layers. A light jacket or thermal hoodie can go a long way, even if the forecast looks mild. The key is comfort and warmth. Don’t sit around in wet clothes at the finish area.
Once you’ve changed, slip into something cozy like the Essential Recovery Pant and Essential Recovery Hoodie for women, or the men’s Essential Recovery Hoodie and Essential Recovery Pant. For footwear, give your legs a well-earned break with the plush Women’s Skyward Laceless or Men’s Skyward Laceless, or slide into recovery mode with the trusted Ora Recovery Slide.
Reduce Swelling and Support Circulation
After 26.2 miles, your leg muscles have absorbed a tremendous amount of stress, and swelling is the body’s natural response. Left unchecked, that inflammation can slow your recovery.
To help, focus on cooling and circulation:
- Take a cool or cold shower with water running down your legs, or soak in a cold tub. Some runners add ice, though you don’t need to submerge your entire body. The goal is to reduce swelling in your legs and feet, not lower your core temperature. Avoid hot baths or hot tubs in this early stage.
- Elevate your legs for several minutes by lying on your back with your feet up against a wall. This helps reverse blood flow and ease pressure.
- Light stretching or gentle foam rolling can also encourage circulation without adding stress.
- Keep hydrating to flush out waste products from your muscles and support overall recovery.
Eat a Balanced Recovery Meal
Your leg (and core and shoulder and arm) muscles are going to need nutrients to repair the strain you’ve just put on them.
For your post-race dinner, shoot for a nice balance of carbs, good fat, protein, and high-vitamin foods. Think fish, rice, vegetables, avocado, and sweet potato. The goal is to avoid anything heavy, but to take in a good amount.
Prioritize Sleep
Sleep isn’t just rest—it’s recovery in action. After a marathon, your body enters repair mode, and getting enough quality sleep is one of the most effective ways to support that process. While you sleep, your body releases growth hormone, which plays a key role in muscle repair, reducing inflammation, and restoring energy levels. Skimping on sleep can prolong soreness, increase fatigue, and slow down your overall recovery.
Aim for 7 to 9 hours of sleep on the nights following your race. If you’re feeling especially drained, short daytime naps (20–30 minutes) can help boost recovery—just try to nap earlier in the day to avoid disrupting your nighttime routine.
To prepare for better rest, create a sleep-friendly environment: keep your room dark, cool, and quiet. Avoid heavy meals or alcohol before bed—alcohol, in particular, can dehydrate you and disrupt your natural sleep cycle. Prioritizing sleep gives your body the time it needs to bounce back stronger.
