Recovering Well: Life After the Long Run (or Marathon!)

Whether you’ve just crossed the finish line of your first half marathon, ticked off 20 miles in your marathon training block, or you’re buzzing (and hobbling) post-London Marathon, one thing is universal: recovery matters.

Recovery is when the magic happens. It’s how your body rebuilds, adapts, and gets stronger. But with work, family life, and a calendar that doesn’t pause, knowing how to recover properly—and realistically—can be the difference between bouncing back or burning out.

🥗 Nutrition: Fuel the Repair

Your body has just been under major stress. It needs the good stuff.

• Protein (ideally 20-30g in the hour post-run) to rebuild muscle tissue.

• Carbs to replenish depleted glycogen stores.

• Antioxidants from colourful fruit and veg to reduce inflammation.

• If you’re like me and don’t eat much meat, think plant-based protein powders, tofu, lentils, and eggs. A smoothie can be a quick win—especially if you’ve got kids clambering on you as you try to stretch!

  
  

💧 Hydration: More Than Just Water

After sweating buckets, replacing fluids and electrolytes is crucial. Sip water regularly, and consider adding a hydration tablet or a pinch of salt if your run was particularly long or hot (looking at you, London Marathon runners!).

🛌 Sleep: The Ultimate Recovery Tool

Sleep is when muscles repair, hormones rebalance, and your nervous system resets. Aim for 7–9 hours—but let’s be real: that’s not always in your control. If you’ve got little ones waking you up, try for earlier nights, 10-minute naps, or simply reducing screen time to improve the quality of the sleep you do get.

🧊🔥 Hot vs Cold: Baths, Showers, and What Actually Works

• Cold water immersion (think ice baths or a cold dip) can reduce soreness and inflammation.

• Warm baths or showers help relax tight muscles and increase blood flow.

  
  

Which one is best? Honestly, the one you’ll actually do. Even alternating hot and cold in the shower can work wonders—just try not to scream if a child flushes the toilet while you’re under the cold tap.

💆‍♀️ Massage & Soft Tissue Work

A post-run massage or foam rolling session can ease DOMS (delayed onset muscle soreness), boost circulation, and help you mentally check back in with your body. But again—timing is everything. Can’t squeeze in a massage? Try lying on the floor with a spiky ball or roller while supervising bath time. Multitasking win.

🏃‍♀️ Time Off (Yes, Really)

After a big run or race, you need a break.

• For a marathon, take at least 7–10 days off from running. Walk, stretch, or try gentle yoga.

• After a half, 3–5 days might be enough depending on your fitness and recovery speed.

• For any long training run, don’t underestimate the strain—especially if life is busy around it.

  
  

Giving your body time to recover reduces the risk of injury, burnout, or hormone disruption (especially important for women).

🤸‍♀️ Cross-Training: Move, But Differently

When you're ready, reintroduce movement with low-impact options:

• Swimming

• Cycling

• Pilates or strength training (hello, glutes!)

• Gentle yoga

These support your recovery without the repetitive load of running—and help you come back stronger.

👩‍👦‍👦 But What If Life Is Full On?

Recovery isn’t all ice baths and 10-hour sleeps. If you’re juggling work, children, or other responsibilities, you might not get the “perfect” recovery. And that’s okay.

Here’s what I tell my clients:

• Something is better than nothing—a 10-minute walk, stretch or rest counts.

• Recovery looks different for everyone—maybe yours is an early night, a good meal, or cancelling a social plan to lie on the sofa.

• Listen to your body—not your training plan.

  
  

It’s easy to look at pro athletes (or even that friend who has a live-in massage therapist and no school run) and feel like you’re falling short. But your life is yours—and recovery can still happen in the pockets between meetings, meals, and mayhem.

🎉 Final Thought: Celebrate the Effort

Whether you’ve just finished the London Marathon (go you!), your local half, or a big training week, recovery is a celebration of your effort. It’s your permission to rest, to nourish, to be proud—and to come back smarter and stronger.

Need support getting your body back to balance post-race or training block? I offer physio sessions tailored to runners—including massage, mobility, and strength guidance.

Book via my website.