By Marnie Kunz,
Certified run coach and trainer

Whether you're running the New York City Marathon, Chicago Marathon, or another, these marathon recovery tips will help you navigate everything from post-race soreness to post-race doldrums. With the right recovery strategy, you can help your body fully heal and rebuild after such an extraordinary effort, and also help your mind process the experience and feel good about it.

For this guide, some of our Wolf Pack marathon runners who just completed the Chicago Marathon also weigh in with their best marathon recovery tips.

Marathon Recovery Tip 1: Hydrate

Your body loses lots of fluid in the form of sweat during 26.2 miles of running, so rehydrating with water and electrolytes is key. Your muscles need plenty of water to rebuild and heal, and good hydration will help reduce your muscle soreness and speed up your marathon recovery.

I recommend having a protein shake or chocolate milk within 30 minutes of finishing your race to aid in your marathon recovery. A lot of the body’s electrolytes and nutrients will be depleted after the race, and you’ll need to start replenishing them as soon as possible.

“Make sure to re-hydrate and refuel over the next few days,” says veteran marathon runner Erica Agran, who has completed more then 50 marathons.

And don’t forget the electrolytes, says NYC and Chicago-based trainer and marathon runner Nimbe Juarez. For your marathon recovery, you can add electrolytes to your water with electrolyte tablets or opt for sports drinks with electrolytes.

Recovery Tip 2: Legs Up the Wall

It can be tempting to chill and avoid moving after all the effort of running a marathon, but it’s important to stretch and do some light movement. This will help your blood flow more efficiently so your body can deliver much-needed nutrients to your recovering muscles.

One of the most helpful marathon recovery stretches I recommend to runners I coach is to put their legs up the wall in a restorative yoga position. This will help reduce the dreaded delayed onset muscle soreness (DOMS), which often hits marathoners in the days following the race.

To do this, lie on your back and bend at the waist to put your legs straight up the wall. This helps relieve tired legs and feet, stretches the hamstrings, and helps reduce swelling in the legs. Putting your legs up the wall also gets blood flowing from your legs back to your heart so fluids stored in your legs can circulate better.

Do the legs up the wall stretch for 10-15 minutes twice a day as part of your marathon recovery.

“For sure, do legs up the wall,” Nimbe advises.

Recovery Tip 3: Refuel

And now, every runner’s favorite post-race ritual - eating! It’s important to replenish the nutrients your body used up during the marathon. Within the first 30 to 60 minutes after you finish your race, eat some easily digestible carbohydrates and protein with 200 to 300 calories. You can boost your carbs and protein with a sandwich, such as a peanut butter and banana sandwich, or a protein shake. Good nutrition is essential for post-marathon recovery.

Chicago running coach and trainer Tahnee Lacey recommends eating plenty of protein in your marathon recovery. Protein will help your muscles recover and rebuild after the strain of running 26.2 miles.

And don’t forget to refuel with carbs too, as your body will be depleted of carbs after running a marathon. Go for complex carbs like whole-wheat bread, quinoa, or sweet potatoes.

Recovery Tip 4: Gentle Exercise

Do some light exercise to get your blood flowing and prevent muscle stiffness. Walking is a great marathon recovery exercise, and so is swimming. Low-impact activities with light intensity will help stimulate blood flow and speed up your recovery process.

“I love taking a few days off from running and just going on walks until I feel better enough to run,” says Chicago Marathon runner Karen Juarez. “I like having some sort of easy exercise after the marathon. Whether it’s 10 mins of cycling or 10 mins of yoga, I feel like I need to exercise to just keep in routine and I always like looking forward to my workout of the day.”

And if you feel too sore to go down stairs, do not fret - try going down backward, advises marathoner Jerry Gentry.

Recovery Tip 5: Foam Roll

Foam rolling is something you can do on your own that will help your muscles recover more quickly. Foam rolling helps promote blood flow and improves your marathon recovery. Foam roll areas where you feel muscle tightness or where you expect to be sore after your race. You'll probably need to use the foam roller on your calves, quads, hamstrings, and any place you have muscle tension.

Recovery Tip 6: Massage

If you can swing it, get a professional sports massage or use massage tools at home. Massage will help loosen up tight muscles and stimulate blood circulation for a faster marathon recovery.

“Use a massage gun on your muscles to increase blood flow and loosen any tight fascia,” advises Frankfurt marathoner Nick.

“I used the massage gun after (doing legs up the wall) and my legs actually aren't sore like in the past,” Nimbe says.

If you are looking for great professional-grade marathon recovery massages in NYC, I recommend my physical therapist, Custom Performance. They specialize in runners and give the best sports massages.

Recovery Tip 7: Take a Bath

For at-home recovery, Nick recommends taking a warm Epsom Salt bath. This is one of my favorite recovery methods as it’s so relaxing for the body and mind and soothes sore muscles. Also, it’s important to get clean and out of wet clothes as soon as possible after your marathon, and taking a bath is the perfect solution.

Recovery Tip 8: Collect Your Thoughts

If you are left with marathon regrets, try to put things in perspective.

“If your race didn't turn out as you hoped, give yourself a few hours to dwell on it and then think of what went well and what you can improve next time,” Erica says.

Focus on the good that came from your marathon and don’t be so hard on yourself if you didn’t perform as well as you had wanted to. You can learn from your mistakes and apply the lessons for the next marathon.

“I’m not as experienced in marathons as others, but I really like looking at marathons as a finish line to cross,” Karen says. “If I didn’t reach my goal time, I’m always happy with just finishing because there are so many people who don’t, or dwell on the fact that they’re not able to run a marathon.”

Recovery Tip 9: Sleep

Sleep is vital for your body to repair itself after putting in all the hard work of running 26.2 miles. If you can, take a nap later in the day after your race, and this will speed up your marathon recovery. Also, make your sleep a priority the night after your race, getting at least 8 hours of quality sleep.

Recovery Tip 10: Take Time Off

One of the most common reasons runners get injured after marathons is from not taking enough rest days after racing. I recommend most people take at least two weeks off of running and up to a month off to allow full recovery.

This doesn’t mean you can’t go for walks and do other activities, but take time off from running to allow your body to rebuild. When you start running again, ease into it with low mileage and relaxed pace runs. Build your miles up gradually and don’t be afraid to take extra rest days if your body doesn’t feel ready to run. Check out my 20 Tips for Better Workout Recovery for more ways to boost your muscle recovery post-marathon.

What techniques have helped you speed up your marathon recovery? Follow and tag @Runstreet on Instagram to get cheered on during your running journey. Happy running to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. She is the founder of Runstreet.

10 Best Marathon Recovery Tips