Marathon Recovery

If you just did a full or half marathon or planning to do, see here more about marathon recovery.

So you just ran a marathon or a half marathon? Completing 42.1 km or 21.1 km is a great accomplishment that requires commitment and dedication that provides many rewards.

What we want you to remind you is that marathon recovery should be in your training plan and if it is not, we are here to let you know what you should do.

Often, runners neglect the post-run part of the plan, but, recovering from a marathon is a critical component because if you don’t properly recover from your marathon, you increase your injury risk, increase the total marathon recovery time, and limit your long-term potential – making it harder to stay healthy.

A few things you might experience after the marathon/half marathon:

  • Muscles soreness and fatigue are the most obvious cause of damage caused by running the marathon distance.
  • Post marathon, the immune system is severely compromised, which increases the risk of contracting colds and the flu.
  • Cellular damage;

Suggestions for the week after the marathon:

  • Don’t do any running or cross training for 3 days after the run; Yoga does help the recovery;
  • Eat lots fruits, carbohydrates, and protein.
  • Light massage will help loosen your muscles for the next few days; You can have a deep tissue massage after day 4;
  • You can start light running after day 4 and it is recommended to start slowly;

If there’s a part of your body that is not feeling quite right, contact a physio straight away to make sure you have the best possible recovery.

For yoga and massage booking, you can book online here.

If you are interested in any of our services to help you have the best recovery, please contact us on 09 551 4460 or

Return to Form physios have experience in sport to a national level.

Mention this article for  50% off your first physio session if you have just completed an event or getting in ready for one.