Congratulations to everyone who crossed the finish line at the London Marathon. Whether it was your first or your fifth, you have just completed something extraordinary. Now your body needs some serious attention, so here is what we recommend in the days ahead.
1. Keep moving gently
It is tempting to spend the next 48 hours on the sofa, but gentle movement helps reduce stiffness and supports circulation. Try a short walk the evening after the race, and the following day add some light mobility work. Ankle circles and hip rolls are a good starting point, and your joints will thank you for it.
2. Hydrate and refuel properly
You have just put your body through an enormous amount of work. Rehydrate slowly and steadily, as water with electrolytes is ideal in those first few hours. Prioritise protein for muscle repair and carbohydrates to replenish your glycogen stores. Anti-inflammatory foods such as berries, leafy greens, and oily fish can also support your recovery.
3. Cold, warm, or both?
There is no single right answer here, but as a general guide, cold therapy such as ice packs or a cool bath can ease inflammation and soreness within the first 24 hours. After that, warm baths or showers help loosen tight muscles. Some runners also find contrast bathing, alternating between hot and cold, beneficial for reducing post-race soreness, so it is worth trying if you are curious.
4. Stretch smart
Now is the time for slow, static stretches held for 30 to 60 seconds each. Focus on your calves against a wall, hamstrings seated or with a strap, hip flexors in a kneeling lunge, and glutes in a lying figure-four position. Do not overlook your neck and shoulders either, as holding tension for 26.2 miles takes its toll higher up the body too.
5. Rest is recovery
Your muscles repair and rebuild during sleep, so aim for eight or more hours each night over the next few days and be honest with yourself about your energy levels. Most importantly, resist the urge to rush back to running. Give yourself at least a week off, and more if your body is asking for it.
6. When to see a physiotherapist
Most post-marathon soreness settles within a few days. However, if you experience sharp or persistent pain particularly in joints, swelling that is not reducing, or pain that is getting worse rather than better, it is worth getting it assessed. At Physio-logical in Rowlands Castle, we can help identify any underlying issues and put together a safe return-to-running plan.
Need a recovery check-up?
Book in with us at Physio-logical, your local five-star physiotherapy clinic in Rowlands Castle. We specialise in treating runners and can help you recover well and return to training safely.
