Crossing the Finish Line and Beyond: Your Post-London Marathon Recovery Guide

Keep Pushing

Congratulations, London Marathoner! You've conquered the 26.2 miles, a truly monumental achievement. Now that the roar of the crowd has faded and the medal is proudly displayed, it's time to focus on another crucial aspect of your running journey: recovery.

The weeks following a marathon are just as important as the training leading up to it. Proper recovery will not only help your body heal but also set you up for future running success and overall well-being. Let's dive into how to navigate this crucial period.

The Immediate Aftermath (Days 1-3): Gentle Movement is Your Friend

That post-race stiffness and soreness are real! Your muscles have been through a significant ordeal. The best approach in these initial days is gentle movement.

• Keep Moving Lightly: Forget the urge to collapse on the sofa for days. Light activity like walking helps to increase blood flow, which in turn aids in flushing out metabolic waste products and reducing stiffness. Gentle stretching (think easy hamstring and calf stretches) can also be beneficial, but avoid anything that feels forceful.

• Absolutely No Running: Resist the temptation to lace up your shoes too soon. Your muscles need time to repair the microscopic tears they've sustained. Running too early significantly increases your risk of injury.

  
  

The First Week: Rest and Low-Impact Options

As the initial extreme soreness begins to subside, the focus remains on rest and low-impact activity.

• Prioritize Rest: Aim for at least 5-7 full days of no running. This allows your muscles, tendons, and ligaments to begin the healing process. Adequate sleep is also paramount during this time. Aim for 8-9 hours of quality sleep each night to support tissue repair.

• Consider Low-Impact Cross-Training: If you feel up to it, gentle, low-impact activities like swimming, cycling (easy spinning), or walking can help maintain some cardiovascular fitness without putting stress on your running muscles. These activities also promote blood flow.

• Listen Intently to Your Body: This cannot be stressed enough. Pay close attention to any pain, swelling, or excessive soreness. If something doesn't feel right, back off. There's no medal for pushing through pain during recovery.

  
  

Week 2 and Beyond: A Gradual Return

If you've been diligent with your rest and gentle movement, you might start feeling the urge to run again around the end of the first week or the beginning of the second. Here's how to approach your return:

• The "Test" Run: If you feel significantly better, try a very short (15-20 minutes), very easy jog. The pace should be very conversational – you should be able to hold a full sentence without difficulty. Focus solely on how your body feels. If anything feels off, stop immediately and take more rest.

• Gradual Mileage Increase: If the test run goes well, you can slowly increase the duration and frequency of your easy runs over the next few weeks. Increase your mileage incrementally (no more than 10% per week) and continue to keep the pace relaxed.

• Avoid Intensity: Steer clear of any speed work, hill repeats, or tempo runs for at least 3-4 weeks post-marathon. Your body needs ample time to fully repair and rebuild before being subjected to intense training again. Similarly, hold off on long runs for a few weeks.

• Continue Listening: Even as you return to running, continue to be highly attuned to your body's signals. Some runners recover faster than others. Don't compare your progress to fellow marathoners.

  
  

Fueling Your Recovery: What to Eat After the Marathon

Just as important as rest and gentle activity is replenishing your body with the right nutrients. Your glycogen stores are depleted, and your muscles need repair.

Immediate Post-Race (0-4 hours):

• Focus on Simple Carbohydrates and Protein: This is the crucial window to start refueling. Aim for easily digestible carbohydrates to replenish glycogen and protein to begin muscle repair. Good options include:

  • Fruit (bananas, berries)

  • Sports drinks

  • Energy bars (check for a good carb-to-protein ratio)

  • Chocolate milk

  • A light sandwich with lean protein

• Hydrate, Hydrate, Hydrate: You've lost a significant amount of fluid through sweat. Continue to sip on water and electrolyte-rich drinks to rehydrate.

The Following Days and Weeks:

• Balanced Meals: Focus on well-balanced meals that include:

  • Complex Carbohydrates: Whole grains (pasta, rice, bread), sweet potatoes, quinoa to continue replenishing glycogen stores.

  • Lean Protein: Chicken, fish, beans, lentils, tofu to aid muscle repair and rebuilding. Aim for around 0.8-1 gram of protein per pound of body weight daily, spread throughout your meals.

  • Healthy Fats: Avocado, nuts, seeds, olive oil for overall health and to aid in nutrient absorption.

  • Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants to support recovery and reduce inflammation.

• Don't Neglect Micronutrients: Ensure you're getting a variety of vitamins and minerals through your diet. Consider a multivitamin if you're concerned about any deficiencies.

• Stay Hydrated: Continue to drink plenty of water throughout the day. Your urine should be pale yellow.

Calculating Your Calorie Intake During Recovery

While you might have been meticulously tracking your calorie intake during training, the focus shifts slightly during recovery. Your energy expenditure will likely be lower as your training volume decreases.

• Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic functions. You can estimate your BMR using online calculators or formulas like the Harris-Benedict equation (though these are estimations).

  • For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)

  • For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)1

• Activity Factor: To account for your activity level (even light activity during recovery), multiply your BMR by an activity factor:

  • Sedentary (little to no exercise): 1.2

  • Lightly active (light exercise/sports 1-3 days/week): 1.375

  • Moderately active (moderate exercise/sports 3-5 days/week): 1.55

  • Very active (hard exercise/sports 6-7 days a week): 1.725

  • Extra active (very hard exercise/sports2 & physical job or 2x training): 1.93

• Adjust for Recovery: During the initial week of complete rest, you might lean towards the "sedentary" or "lightly active" factor. As you introduce low-impact activities and then gradually return to running, you can adjust accordingly.

• Listen to Your Hunger Cues: Instead of strict calorie counting, focus on eating balanced meals when you're hungry and stopping when you're satisfied. Your body is smart and will often guide you if you're providing it with nutritious foods.

• Focus on Nutrient Density: Prioritise foods that are packed with vitamins, minerals, and antioxidants rather than empty calories.

General Recommendations for a Smooth Recovery:

• One Day Off Per Mile Raced (Consideration): Some runners follow the guideline of taking one day of rest for every mile of the race (26 days for a marathon). While this is a conservative approach, it ensures ample recovery for many.

• Patience is Key: Don't rush your return to running, especially if you have another race on the horizon. Rushing back too quickly can lead to injury and hinder your performance in future events. Allow at least one month, preferably more, between hard races.

• Consider Professional Help: If you experience persistent pain or have concerns about your recovery, don't hesitate to consult a physiotherapist or sports medicine doctor.

Your London Marathon journey doesn't end at the finish line. By prioritizing proper post-marathon training, including adequate rest, gentle movement, and smart nutrition, you'll allow your body to heal, rebuild, and come back stronger for your next running adventure. Be patient, listen to your body, and enjoy the well-deserved rest!

I have also prepared two weeks worth of After Marathon Healthy Meal Plan, you can download it here. Enjoy and hope to see you soon at another Marathon!