You’ve done it! You have completed a marathon!


We are now in the week following and you may be feeling a wee bit sore and exhausted - totally normal. But have no fear, we have collated some great little tips to help you with that road to recovery.

eat, drink and be merry (for your recovery)

  • A balanced diet - if there was any time to eat a balanced diet, now would be it. Carbs, proteins and fats are the building blocks of nutrition so make sure you incorporate all of these during this week.
  • Fruit and veg are your friends - they are full of micronutrients (vitamins and minerals) so will help to rebuild those damaged muscles much more efficiently!
  • Indulge in a celebratory treat - cake, chocolate, fish and chips; whatever it might be, you absolutely deserve to have a bit of what you really crave. Food is just as much about enjoyment as it is nutrients so include those treats as and when you like!
  • DRINK LOTS! Water please ladies. The marathon will have zapped a huge amount of hydration from you so remember to replenish that as much as you can throughout the week.

Get those zzzz's in

  • Build your body back up - sleep is when your body builds muscle and repairs itself so try and get as much sleep in as you can to make that post-race soreness disband as soon as possible.
  • Easier said than done - sleep the week after a marathon seems a no brainer but remember, you may well still be on an adrenaline high and your muscles still twitching. Don’t panic– it is perfectly normal. Just rest. Listen to an audiobook, read a book, anything, and take comfort in the knowledge that your body is still ‘at rest’.

bugs and blues

  • Minor bugs - your immune system, as well as your legs, has just taken a rather big 26.2 mile battering. It’s really common to come down with a minor bug in the week after. Don’t worry - the usual protocol of fluids, rest and as much good nutrition you can still applies. If it persists after a week, then absolutely go and see your GP.
  • The blues - with the exhaustion may come a slight feeling of depression. Again, this is absolutely normal. Think about it, you’ve spent months planning and training for an event and suddenly there is a bit of a void. Start thinking about the future and planning some lovely things for yourself - anything you like! You’ll soon notice that as you recover, that feeling will slowly go away. If it doesn’t pass after a few weeks, go to see your GP and have a chat - sometimes just offloading to someone independent may help you feel a bit brighter.

from feeling sore to feeling fabulous

  • Massage that pain away -  you may want to schedule a sports massage sometime this week to relieve knots and stiff muscles. A sports massage can be really beneficial as it will flush out any lactic acid, reduce muscle tension, warm up muscle fibres and improve blood flow and circulation which will all help the recovery process.
  • Blisters - if you have a blister or two, leave them alone. Cover them with a soft plaster and let them heal on their own. If it has burst already – let it drain, clean it, then cover it to help prevent infection. To help with the blisters (and just general comfort) wear comfy shoes that aren’t too tight for the next few days.

Be More Buddha

  • Light effort and low impact - some VERY light exercise can be quite beneficial in boosting circulation and warming your muscles. Think about doing some zen yoga, easy Pilates or a few relaxing lengths in the pool.
  • No long runs - even if your feet and legs feel pretty good, let yourself recover. Some of you may well be desperate to get back out there, but simply put, don’t. Remember that even elite athletes take a minimum of two weeks (sometimes more!) of recovery. If you just want to get outside, gentle walking is a great way to stretch out sore legs.

And the most important of all...

Wear your medal with pride!

You deserve to be celebrated so strut your stuff (as best you can…) and wear that medal with pride! You never know, it may even inspire friends and family to give it a go next year.