Post Marathon: Recovery Tips & Techniques

What you do in the days following a marathon is just as important as what you did before. Running 26.2 miles places high demands on the body and you’re likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury and infection after the race.

Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary from runner to runner. A seasoned marathon runner – or someone whose training plan included a high mileage base – can expect to bounce back quicker than a marathon novice for example.

Soft Tissue Therapy is a great way to aid recovery and get you back training soon after the marathon.

Benefits of Massage:

• Reduce pain
• Reduce muscle soreness
• Reduce inflammation
• Reduce stress hormone- Cortisol
• Reduce lactic acid by increasing blood circulation 
• Improve mobility

When to get a massage?

• 1 – 3 days post marathon — a light flushing massage
• 3 – 5 days post marathon — Deep Tissue massage 

Additionally, there are things you can do at home, and useful massage aids/​devices, which can also help with your recovery. However, it is always best to consult a Soft Tissue Therapist before using any devices you are not familiar with.

Home remedies:

• Cold/​hot bath post marathon 
• Regular and qualitative sleep
• A structured nutrition plan to aid recovery

Self Massage:

• Foam roller
• The stick
• Massage ball
• Theragun / massage gun

For more information on any of the above, get in touch today. Or to book an appointment with one of our soft tissue therapists, complete the form below.