How to recover after a Long Run (Marathon) – 5 best Tips.

“Everything you wanted to know about yourself, you can learn in 26.2 miles” – Lori Culnane

“This race is literally 26 miles of people lining the roads thinking you are the greatest person on earth” – Joe Mcfarren

“If you don’t have answers to your problems after a four-hour run, you ain’t getting them.” – Christopher McDougall

“Any Idiot can run but it takes a special kind of idiot to run a Marathon.” – 5 Min to health

“At 20 mile I thought I was dead. At 22 mile I wished I was dead. At 24 mile I knew I was dead. At 26.2 I realized I had become too tough to kill.” – Popscreen


These quotes explains the feeling of Marathon completion. Like completion, recovery is also one of the important phase for the Long distance runners. How to recover after the run? is most important question for all the marathoners.

Hydrate Yourself:
Drink more water/energy drink for the first 10-15 minutes after finishing. Gatorade or alternative beverages with electrolytes are recommended.

Stretch for 10-15 minutes, focusing on the major muscles like hips, quads, hamstrings, calves as well as any specific muscle groups that are tight or sore.

Warm Up exercises

Replenish carbohydrates and protein:
Take a small meal (like a protein bar) to help rebuild muscles and refuel the body.

Cold water bath:
It will help to constrict the blood vessels in the legs which decreases metabolic activity and reduces swelling and tissue breakdown. This will help to ease inflammation and reduce muscle soreness.

Proper Rest & Sleep:
Be sure to incorporate a well-balanced meal as well as time for rest and sleep.

Also Read: 4 best Calf strengthening exercise for the Runners

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