By Jody Genessy
After training for months and logging hundreds of miles, crossing the finish line of a marathon is an enormous achievement. As author George Sheehan put it, “The music of marathon is a powerful strain, one of those tunes of glory. It asks us to forsake pleasures, to discipline the body, to find courage, to renew faith, and to become one’s own person, utterly and completely.”
Amidst the exhilaration and exhaustion, both physical and mental, marathoners can take steps to minimize and prevent painful post-race experiences.
Dr. Crystal Miskin, who teaches physical therapy at Rocky Mountain University of Health Professions (RMU), shared tips to help runners with their post-marathon recovery during an episode of The Pulse Podcast.
HYDRATION & NUTRITION
“Within 30 minutes post-marathon, runners need to be eating and drinking,” Dr. Miskin recommends.
Immediate Needs: Runners lose several liters of sweat during the 26.2-mile race, so they need to prioritize drinking and eating within 30 minutes of finishing the marathon to replenish glycogen stores and fluids lost.
Hydration: A good rule of thumb is to aim for 16-24 ounces of water per pound lost during the race, preferably spread over several hours. Consume electrolytes to replenish the salts and minerals lost in sweat. Avoid alcohol as this can limit glycogen storage, exacerbate dehydration, nausea, and cramping.
Nutrition: To refuel, consume 0.11-0.14 grams of protein per pound of total body weight within 30 minutes of the marathon. (For a 150-pound person, this equates to 16.5-21.0 grams of protein). Try eating 0.45-0.54 grams per pound of body weight (68-82 grams for a 150-pound runner) within a four-hour window after the race.
Including fats, protein, and electrolytes will support muscle repair and nervous system function. Consuming protein can boost glycogen synthesis.
“Caffeine can also increase glycogen synthesis,” Dr. Miskin said. “One of my friends jokingly said, ‘I knew Coke was manna from heaven’ when I told them this.”
Carbohydrates: It’s best to consume carbs from multiple sources in the moderate to high glycemic index for the greatest glycogen synthesis (e.g., glucose and fructose).
Practical: Consume what works for you, whether it be chocolate milk or a peanut butter banana sandwich (Dr. Miskin’s favorites). This can help you avoid nausea caused by blood shunting away from the GI tract.
REMEMBER R&R
“Sleep is paramount,” Dr. Miskin said. “If you’re not sleeping, you’re not healing.”
Sleep: Aim for 8–10 hours post-marathon — and ideally 10 — to facilitate healing and tissue repair.
Rest Days: This might be hard for some people to do — and welcome advice for others — but try to take at least three days off from physical activity after the marathon. Start back up with light walking or jogging after a week. A practical test: Wait until you’re able to walk downstairs normally without limping or gripping the railing before getting back at it.
RECOVERY TOOLS
Cold Water Immersion: Soaking for 10 minutes in cold water (between 51-59 degrees Fahrenheit) helps vasoconstrict blood vessels back to normal, reduces swelling and delays onset muscle soreness.
Foam Rolling and Stretching: Your leg muscles will have microtears in them, so use this approach cautiously after the marathon. Light, dynamic stretching and gentle foam rolling can help prevent stiffness without over-compressing tissues.
COMMON MISTAKES
- Make sure the finish line isn’t the finish line. “Don’t stop abruptly after the race,” Dr. Miskin said. “Walk for 10 to 30 minutes to cool down, or you might feel nauseous or dizzy.”
- While post-race hydration and nutrition are necessary, it’s also important to stay up on your fueling and drinking during the race. Neglecting that can increase injury risk and prolong the recovery time. “A big mistake is neglecting hydration during the race,” Dr. Miskin said. “By the time you’re thirsty, you’ve already lost 10% of your exercise capacity.”
