You spend weeks—even months—exercising and eating well to prepare for a marathon, but did you know it’s equally important to pay attention to fitness and nutrition after a marathon?
That’s because endurance running induces short-term inflammation, which is your body’s way of healing itself after the stress of a hard workout. Research shows you can retain inflammation for up to two weeks after a marathon, so it’s important to take care of yourself to promote healing during that time.
“Marathon running has many health benefits. It can improve your cardiovascular health and your bone health, for starters,” says Stefanie Heyser, a physical therapist at Henry Ford Health. “But if you’re not careful, marathon running can also take a toll on your bones, muscles, ligaments and cardiovascular system. After such a long run, your body needs time to recuperate. Lack of recovery both in training and after a race can negatively impact your bone health—leading to stress fractures and other issues.”
Here, Heyser shares how to help your body recover after a marathon.
Immediately after the marathon:
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Rehydrate and refuel. Marathon running is dehydrating and causes sodium loss. That’s why, immediately after the marathon, you should replenish with water and electrolytes. “The amount of sodium you lose varies from runner to runner, but wearable sensors can show you the amount of sodium and fluids you’ve lost,” says Heyser. “Some suggest you should replace 100% of it during the marathon, which is unrealistic and potentially unsafe. Others say you should replace up to 80% during longer workouts. It’s trial and error to see what works best for you.”
You should also immediately refuel with real food or a recovery drink or bar that contains protein and carbohydrates to help promote recovery. And don’t sit down right after a race. “Try and stay loose and walk around so you don’t stiffen up,” says Heyser.
In the 13 days after the marathon:
1. Drink fluids and eat an anti-inflammatory diet. Continue to hydrate and replenish with electrolytes if you need them. Avoid foods that contribute to inflammation—i.e.: refined sugars, fried foods, processed meats—and stick to anti-inflammatory foods, like fresh fruits and vegetables, lean meats and fatty fish, avocado, nuts and whole grains.
“Turmeric also has anti-inflammatory properties, and mixed with black pepper, it has been found to be helpful for marathon recovery,” says Heyser. (Black pepper helps your body absorb turmeric.) Sprinkle it on top of a meal or stir it into a chai latte. Research shows drinking tart cherry juice may also aid recovery, as it reduces inflammation.
2. Ease up on exercise. Hold off on intense exercise and heavy lifting. Instead, go for walks, jogs or bike rides. These activities will be easier on your body and can also help alleviate muscle soreness. And don’t forget to stretch—yoga can be especially great for marathon recovery. (Note: Heyser says it’s okay to go for easy runs once you can walk down the stairs normally, without limping or needing to gingerly walk sideways down the stairs.)
3. Get enough rest. “It can be difficult to sleep the night after a hard workout, but not getting enough sleep after running a marathon can inhibit recovery," says Heyser. She recommends taking naps or adjusting your sleep schedule to ensure you’re getting a good eight hours. Meditation can also help you relax after a race and potentially promote sleep.
You should also practice good sleep hygiene: ensure your room is dark, quiet and not too hot—and don’t use your phone or other electronics before bed.
4. Opt for a contrast bath instead of an ice bath. Have you heard that ice baths are beneficial for workout recovery? Heyser says contrast baths—or alternating between hot and cold baths—are a better option. “While ice baths help to lessen inflammation, they also restrict blood flow,” she says. “But a hot bath improves blood flow and increased blood flow can aid recovery. Doing both gives you anti-inflammatory and circulatory benefits.”
5. Pamper yourself. Book an acupuncture session or try a recovery massage—and let the massage therapist know you just ran a marathon, as sometimes they’ll change up their technique.
You can also take an Epsom salt bath or use a compression boot to help with recovery. “While there’s no solid research to show compression boots or Epsom salt baths speed recovery, they feel good—and I encourage people to do what feels good,” says Heyser. “They’re definitely not going to hurt you while recovering.”
Reviewed by Stefanie Heyser, PT, DPT, ATC, a physical therapist at the Henry Ford Center For Athletic Medicine.
