The Best Exercises to Do Days After You Ran a Marathon

Training for and completing in a marathon are taxing on your body. Your recovery plan is an important part of your overall training program. Some athletes take several weeks off from running after a marathon. In the days and weeks after your big race, you will have to pay attention to your body. Allow yourself at least a few days of no structured exercise, and monitor how you are feeling physically and emotionally. It can be beneficial to move, but make sure any activity you do is done within the confines of what your body can handle. Doing too much too soon can slow your recovery and even lead to injury. Avoid exercises that cause discomfort, and make sure you are no longer sore before jumping back into structured training.

  1. Stretching

    • Though there is no conclusive evidence that shows that stretching reduces muscle soreness after exercise, Pilates, yoga and light stretching can still be good substitute exercises for running in the days after a marathon. Many yoga poses, stretches and Pilates exercises encourage an opening or loosening of the hips, which can become excessively tight after a long race. Because you may be sore after your marathon, be gentle with any stretching-type exercises. Though some yoga styles such as Ashtanga can be vigorous, you won't be getting an intense aerobic workout doing yoga. Instead, use stretching-type exercises during the down time after your marathon to focus on your flexibility, balance, strength and well-being. Consider taking a yoga or Pilates class after your marathon so that you practice correct form.

    Swimming

    • When you feel you are ready to start exercising again, one of the best activities you can do after your marathon is swimming. You can get in the pool almost immediately after your race, as long as you don't overexert yourself. Swimming is a no-impact sport that can even promote muscle recovery by reducing inflammation. The cool water in most pools, reservoirs or lakes is soothing, and your body is supported, resulting in less stress on your joints. Stick with actual swimming or water aerobics, and save pool running for when you are more fully recovered.

    Walking

    • Before you start running again, try walking. Walking is a low-impact activity that will help you ease back into exercising again. In the days following your marathon, it's OK to stroll, just to get your body moving. Once your muscles are no longer sore, you can pick up your walking pace and even try hiking. To get your heart rate up higher, walk using ski or hiking poles or simply pump your arms as you would if you were running.

    Low-Impact Machines

    • After at least three days of quality rest, you can consider cross-training. Avoid high-impact sports for at least a week after running a marathon. Biking, either inside on the stationary bike or outdoors on a road or mountain bike, is a good alternative to running once your body is ready. Other low-impact machines such as the rowing machine or elliptical machine that reduce the stress on your joints and body can also be used. Keep the resistance on your machines low, and, if biking or using an elliptical bicycle outdoors, avoid major hills. If you notice persistent soreness that doesn't go away with rest, good nutrition and hydration, see a professional physical therapist, who can offer you advice on how to recover more quickly. Finding the right balance of rest and activity will help you get back to a regular training and racing schedule as soon as possible.