The Finish Line Isn't the End: How to Recover From Running the Marathon

First of all — a huge well done! Attempting a marathon (or any distance for that matter) is no small thing. It’s the kind of goal that takes months (sometimes years) of training, early mornings, sore legs, and a whole lot of determination.

Now, let’s talk about something a lot of runners forget after the medal is around their neck: recovery.

Your muscles, joints, and spine have been through a lot. Even if you feel “pretty good,” underneath the surface, there’s inflammation, tiny muscle tears, and (in a lot of cases) joints that have tolerated a lot of strain from all of those miles.

Here’s what we recommend to our patients who’ve just taken part in the marathon

1. ⁠Hydrate like it’s your job.

You lost a ton of fluids and electrolytes out there. Water is great, but make sure you’re also replacing those salts and minerals — think sports drinks, coconut water, or even a homemade electrolyte mix. Your muscles and joints will thank you.

2. Sleep - you've earned it!

Sleep is fundamental, it is your body's superpower for recovery. Hormones are released to help with tissue repair and recovery. Chemical messengers reduce pain sensitivity and reduce inflammation. Allow yourself the time to adequately sleep after race day.

⁠3. ⁠ Get adjusted sooner rather than later.

A gentle chiropractic adjustment can help mobilise stiff and achy muscle and joints. A chiropractic treatment can be a great way to restore a sense of wellbeing after a punishing race.

4. ⁠ ⁠Keep moving — but go easy.

Total couch potato mode isn’t the answer (even though it’s tempting). Walking, easy yoga, or a few stretches can all help reduce stiffness. Movement is medicine — just keep it low-key for a few days.

5. ⁠ ⁠Show your feet some love.

Your poor feet took a serious beating. Stretch your calves, roll out the bottoms of your feet with a lacrosse ball, and don’t be afraid to ice if anything feels extra sore.

6. ⁠ ⁠Eat like you’re still training.

Nutrient-dense meals help give the body the building blocks to repair and recover. Focus on foods rich in antioxidants and protein — things like berries, salmon, leafy greens, eggs, and nuts.

7. ⁠ ⁠Be patient with yourself.

Maybe the hardest part: you’re not going to feel 100% right away. That’s normal. Give yourself at least a week (or more) of light activity before you start ramping up again. Your body needs that time to rebuild and come back even stronger.

8. Over the counter medication

Using paracetamol or ibuprofen can be used if needed to help follow the other recommendations. Sometimes some chemical help can ease discomfort and keep your body movement in the day following the marathon. Always check with a pharmacist that the medication does not interact with any other medication or health conditions that you may have.

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If you’re feeling stiff, sore, or just want to make sure everything’s recovering the way it should be, we’d love to help. Book a quick post-race adjustment — your future self will thank you!

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