After crossing the finish line of the London Marathon, thousands of runners will have rushed for a plate piled high with carbohydrates and an alcoholic drink to celebrate.
Who can blame them? After running 26.2 miles from Greenwich to The Mall, it’s fair to say they’d earned a few indulgences.
But while the quick hit of a pint and a greasy pizza may feel good in the moment, experts say recovering from a marathon takes just as much discipline as the run itself.
Francesca Bagshaw, a performance physiologist at Manchester Institute of Health and Performance (MIHP), told Runners World that proper hydration, nutrition, rest and blood flow should be prioritised after the race.
In the immediate aftermath of the marathon she recommended 20 to 25g of protein along with a carbohydrate-rich snack, but says meals after the race should include protein, carbohydrates and vegetables for a balanced mix of nutrients.
Hydration is equally important as the body loses electrolytes – salts the body needs for a swathe of functions – and water in the form of sweat over the course of the race.
Bagshaw explains: ‘Weigh yourself before and after the race and aim to recover 150 per cent of your bodyweight losses. For example, if a runner weighed 70kg at the start of the race and finished the race weighing 68.5kg, they would need to replace 2.25 litres of fluids.’
She also says getting enough sleep is crucial for muscle repair and for restoring glycogen, a form of glucose stored in the muscles and liver that is used as the body’s main fuel source during the run.
Experts say recovering from a marathon takes just as much discipline as the run itself
Bagshaw says between eight and 10 hours of sleep can support this process, as well as helping the immune system, which is often weakened after long-distance running.
While runners may feel full of adrenaline for hours – or even days – after crossing the finish line, Bagshaw has several tips for sleeping in the nights that follow.
She recommends preparing a cool, dark bedroom and avoiding stimulants such as caffeine for at least six hours before bed.
Alcohol naturally dehydrates the body because it is a diuretic and should also be avoided, while devices that emit melatonin-disrupting blue-light – such as tablets and phones – should be put away before bed.
Eating a small protein-rich snack may also help muscles recover during sleep.
Upon waking up, many runners will be feeling the cramps, aches and pains from the weekend’s run and may be tempted to reach straight for the bath salts and have a hot soak.
But Bagshaw says alternating between hot and cold water, known as contrast bathing, may be even better for recovery.
This can be done using immersion pools, often found in health clubs or hotels.
She says: ‘The cold pool induces vasoconstriction – which is the narrowing of the blood vessels – to restrict blood flow to the muscles. The hot pool promotes vasodilation – which is the wide opening of the blood vessels – to increase blood flow to the muscles.
‘Alternating between the contrast pools in multiple cycles creates a pumping action of the blood in the muscles to flush fatigue-inducing metabolites from the muscle and promote fresh oxygen blood flow.’
However, Dr Leon Creaney, a consultant in sport and exercise medicine at MIHP and former British Athletics team doctor, warns that it can be unpleasant – particularly for first-timers.
An easier option is to head to a sauna for some intensive heat therapy.
Jake Newport, chief executive of Finnmark Sauna, says that making a big effort to recover well can make a huge difference to how quickly your body bounces back.
With a sauna, the heat helps increase blood circulation, which can ease muscle tightness and help promote deep tissue repair. It’s also been linked to improved sleep.
He said: ‘Regular sauna use has also been linked to lower stress levels due to the release of endorphins, so it is not just about physical recovery. It can also help you switch off.
‘From a long-term perspective, frequent sauna users have been shown to have significantly better heart health, with some studies suggesting a much lower risk of cardiovascular disease.
‘It is why more runners are starting to see sauna sessions as part of their recovery routine. You feel the benefit straight away, but it also supports your training over time.’
Bagshaw says runners should rest completely for the first three days after a marathon.
Towards the end of the week, however, she says low-impact activities such as walking or swimming can then be reintroduced, before building exercise levels again around two to four weeks after the marathon.
Dr Creaney says it is also fine if a runner wants to rest for a full week after the race.
He adds that going for a walk is a good way to start the recovery process, as well as stretching and massaging to reduce muscle soreness and stiffness.
He adds: ‘The day after that, try trotting just a mile, then see how you feel afterward. From there, you can start to resume a regular running programme, building back up to what’s normal after a month.’
