Running a marathon is a huge accomplishment, but it's also a significant physical feat that can take a toll on your body. Prioritizing recovery after a marathon is essential to allow your body to heal and prevent injury. Here are ten things you should do when you finish a marathon.

Don't Stop

You may be tempted to come to a complete stop as soon as you cross the finish line. Don't do that. Keep walking slowly, letting your heart rate drop, for about 10 to 15 minutes after the race. Walking over to get food, drinks and your medal all count.

Hydrate

During a marathon, your body loses significant water through sweat. It's important to replenish these fluids after the race to avoid dehydration. The rule of thumb is about two cups of liquid (roughly 500ml) each hour after you finish. Sports drinks are better than just water because sodium is vital in your rehydration beverage. Don't take in too much all at once, or it can severely dilute the amount of salt in your system, which can result in hyponatremia.

Refuel with Healthy Foods

Your body needs a lot of energy to run a marathon and even more to recover from one. Eating a combination of carbohydrates and protein within 30 minutes after you finish will give your body the nutrients it needs to begin repairing muscles. Avoid anything high in fat. Concentrate on a meal that's extremely high in carbs (70-80%), with the remainder in protein. If you can't eat solid food in that first 30 minutes, at the very least, have a recovery drink with protein.

Over the next week, eat plenty of fruits, vegetables, whole grains, nuts, seeds and lean cuts of meat.

Change Your Clothes

Damp gear can drop your body temperature once you stop running and give you chills. As soon as you finish drinking and eating, get out of your wet clothes and into something dry. If you have low blood pressure, consider putting on compression socks that go up to your knees. Wear them until you go to bed to prevent pooling, lightheadedness and dizziness.

Stretching, Foam Rolling and Massage

Stretching and foam rolling can help prevent muscle soreness and tightness. If you want to stretch, do it lightly because your muscles are damaged and just starting the healing process. Foam rolling can help prevent injury and speed up the recovery process by increasing blood flow to the muscles. Avoid getting a deep tissue massage for the first two days because it might create more muscle trauma.

Use tennis balls to massage your feet. Put them under your feet and roll them around to relax the muscles. For added comfort, store the balls in a freezer to cool your feet down as you use them.

Sleep

Your body needs time to heal, and rest is vital for that process. When you're resting, growth hormones are released while muscle growth and repair are stimulated. Aim to get at least 7-8 hours of sleep per night (but 9-10 hours is better) in the days following the marathon.

Light exercise

While you should take some time off from running after a marathon, light exercise in the 7-10 days after your run can help improve circulation and aid in the recovery process. Consider going for a walk, swimming, rowing or doing gentle yoga to help your body heal.

Reflect and Set New Goals

Use the recovery period after a marathon to reflect on your accomplishments and set new goals. Evaluate your training and race performance, and consider what you want to achieve in your next race. Setting new goals can help keep you motivated and focused on your training.

The recovery from a marathon is just as important as all the training before the race. The recovery process is ongoing and doesn't stop when the marathon ends. Follow these suggestions, and you'll be ready to tackle your next race in no time.

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2/21/2023