Crossing the finish line of a marathon - whether it was London, Manchester, or any other race — is an unforgettable achievement. But your running journey doesn’t end there. How you treat your body in the hours, days, and weeks after race day can shape your recovery, your future performance, and your long-term health. Here’s how to recover smartly and fully after race day.
The Day After
- Active recovery: Gentle walks, light stretching, mobility work.
- Pop your oofos on, they’re great for sore feet post-race, soothing whilst providing the support you need.
- Hydrate and refuel: Replace lost fluids and eat balanced meals — think carbs, protein, and micronutrients. Electrolytes aren’t just for race day, make sure you replenish your body!
- Sleep: Your number one recovery tool.
The Next Few Days (2–4 Days Post-Race)
- Rest, but don’t stagnate: Short, easy activities are great if you feel like moving. Listen to any aches or pains carefully.
- Sports massage: A light massage (not a deep tissue!) can help circulation but avoid anything too aggressive.
- If you’ve got any major concerns, don’t delay and book in with a local, trusted physio.
The Week After
- Ease back gradually: No structured training. If you really want to run, keep it very short and easy.
- Mental recovery: It’s normal to feel a bit of a “post-race blues” — set small goals like planning a coffee run, seeing friends, or booking your next event if you feel ready.
2+ Weeks Later
- Return to running when ready: Some runners bounce back quickly, others take longer — both are normal.
- When you do return to running, make sure you’ve got a good pair of everyday, mileage shoes at the ready! NO carbon necessary.
- Reflect: What worked well in your race prep? What would you tweak for next time?