How to Recover From a Marathon

Running a marathon wreaks temporary havoc on leg muscle strength and endurance (not to mention your joints,) so don't ignore your body's need to rest and recover after such a grueling event.

Things You'll Need

  • Bottled Water
  • Ibuprofen
  • Ice Packs
  • Sports Drinks
  • Ice packs
  • Sports drinks
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Instructions

    • 1

      Treat injured areas or sore muscles with an ice pack immediately upon finishing. Or, ideally, sit in a bathtub filled with cool water for 20 minutes.

    • 2

      Consider taking anti-inflammatories, such as ibuprofen, to help reduce swelling in traumatized muscles. But ask your doctor first, and always take them with food.

    • 3

      Tank up on fluids after the race to replenish what you lost during the race and prevent dehydration.

    • 4

      Include plenty of carbohydrates in your diet for several days after the race to help your body rebuild torn muscle.

    • 5

      Elevate your legs whenever you're sitting or lying down for the next week, and continue to ice injured areas to help with the healing.

    • 6

      Stretch gently in the morning, before you go to bed and during the course of each day. Do a 1 to 2 minute warm-up, jogging in place, before stretching.

    • 7

      Get a massage or self-massage your legs and other sore areas within a week after the event.

    • 8

      Avoid running or engaging in high-intensity activity during the first week of recovery.

    • 9

      Plan nonrunning activities - walking, swimming, cycling - after your first week of recovery. Now that you're not in training, you'll have more free time.

    • 10

      Begin running again only when you feel you're ready. Don't start planning your next marathon yet; focus on recovering from the one you just ran.