Your Guide To Post Marathon Recovery

How to help your body recover after a marathon

• Recovery is an important part of marathon training, helping your body repair and adapt after race day.
• Muscle soreness, fatigue and low energy are all common after a marathon, but they usually improve with time.
• Rest, hydration, nutrition and gentle movement can all help support your recovery in the days following your run.
• Recovery looks different for everyone, with factors like your training, race intensity and overall health influencing how long it takes.

Crossing the finish line of a marathon comes with a huge sense of achievement. Whether it’s your first half marathon, a regular Fun Run or your tenth full marathon, it often brings a rush of relief and excitement1, often called a runner's high1. But once the medal is on and that high settles, the aches and tiredness can start to set in. 

Once race day is over, what you do next becomes just as important as the training that got you there2. Giving your body time to rest and recover can help support your return to running. 

In this article, we cover everything you need to know about marathon recovery, including how long it normally takes, a recovery plan, and ways to support your comeback. 

H2: How long should I take to recover after a marathon?

Recovery time post marathon can vary from runner to runner. Most people feel some soreness for about three to seven days after their run. Typically, full recovery takes one to two weeks. 

It’s generally recommended to take at least three to seven days off running before returning to easy training 3,4. From there, a gradual return to higher intensity sessions often takes two to three weeks4. This can also differ depending on the length of the marathon. 

Recovery after a half marathon is usually quicker. Most runners will take between two and seven days away from running, with the time depending on race intensity, training history and how their body feels afterwards⁵. Someone who treats a half marathon as a training run may be ready to return sooner, while another who ran at maximum effort might need more time⁵. Every post half marathon recovery looks a little different, so it's worth paying attention to how your body responds before returning to training.

What does the best post-marathon recovery actually look like?

Recovery involves more than simply resting. Instead, think of it as an active phase that helps your body repair and adapt after the demands of race day. Alongside rest, nutrition6, hydration, gentle movement and sleep all play a role. Nutrition is particularly important, helping support muscle repair and replenish glycogen stores after prolonged exercise⁶. It's also normal to feel sore in the days after a marathon. This delayed soreness, known as delayed onset muscle soreness (DOMS), is a common part of recovery⁷ .

Here's what the timeline typically looks like, and how you can support your body through each stage. 

Immediately post-race (0–48 hours)

The first couple of days after a marathon are all about helping your body begin the recovery process. Focus on rehydrating, refuelling, gentle movement and getting plenty of sleep. 

• Replacing electrolytes is just as important as drinking plain water, especially after long endurance events8. 
• Carbohydrates are also important, helping to support glycogen replenishment. 
• Protein can help support muscle repair and recovery9. 
• Techniques like massage, compression garments, and cold water plunges can also help reduce muscle soreness and inflammation10. 

The first week

During the first week, you can gradually return to normal activities while keeping running intensity low. Gentle movement and light cross-training can help support recovery more effectively than complete rest. Keep prioritising nutrition, hydration and sleep. 

Don’t be surprised if some muscle soreness lingers during this first week. Similar to the first two days, you may find that continued cold water immersion can help reduce your soreness11,12. 

Getting back to training

A gradual return to running gives your body time to adapt and adjust. It’s normal for your muscles to still be a little tender, due to changes in connective tissue surrounding the muscles13. 

Returning to high-intensity training too soon can increase the risk of injury, burnout, and also a temporary dip in immune function. Try to avoid jumping straight back to your normal pace and instead, build up to it again14. 

Best post-marathon recovery food

Food plays an important role in supporting your body post-race. Here are a few things to add to your plate:

• Protein can help support muscle repair post-marathon. Good sources include eggs, Greek yoghurt, milk, lean meat, fish, tofu, legumes and protein-rich snacks. 
• Carbohydrates help replenish glycogen stores depleted during the race. Refuelling within the first hour or two after finishing is when the body is most receptive to replenishing glycogen. Foods such as rice, pasta, potatoes, oats, bread and fruit can help restore energy. 
• Fluids and electrolytes remain important in the days that follow. Continue drinking enough fluids and replace electrolytes alongside a balanced diet that supports your body's broader nutritional needs during recovery⁶.

What's a good post-marathon recovery plan?

A simple recovery plan can be a great way to ease back into training. Let’s break it down into simple steps. 

• Days 0-2: Prioritise rest or gentle movement like walking. Rehydrate with fluids and electrolytes, refuel with carbohydrates and protein, and prioritise sleep8 9.
• Days 3-7: Begin active recovery with light movement and cross-training. Continue to support nutrition, and expect some soreness to persist 6,7.
• Week 2: Ease back into easy running, keeping intensity low and building gradually rather than resuming full training volume14.
• Week 3 onward: Return to your normal training. Watch for signs of injury, burnout, or unusual fatigue before increasing intensity again14.

Post-marathon recovery tips

A few simple habits can help support your body as it recovers from race day. 

• Wear compression garments in the days after the race.
• Foam roll or book in a massage10.
• Try a contrast shower or ice bath for muscle soreness 11,12. 
• Stretch gently and adjust as needed. 
• Replace electrolytes, not just fluids8. 
• Prioritise sleep as the most important habit14. 

Recovering well, race after race

Recovery isn't separate from training; it's an essential part of it. Giving your body the time, nutrition and rest it needs after a marathon helps support repair, adaptation and your readiness for the next run. While some soreness and fatigue are a normal part of the process, recovering well can help you return to training feeling stronger and more prepared for what's next.

Looking for more information? Explore more articles like a guide to exercise recovery on the Swisse Wellness Hub. Planning your next marathon? Check out more information on the Voltaren City2Surf online with Swisse.

References:

1. Siebers, M., Canales-Romero, D. and Fuss, J. (2026). The neurochemical orchestra of the runner’s high: A narrative review of Neuromodulatory mechanisms with a focus on endocannabinoids. The neuroscientist, 32(4), pp.320–337. doi:10.1177/10738584261440907. 
2. Smyth B, Lawlor A, Berndsen J, Feely C. Recommendations for marathon runners: on the application of recommender systems and machine learning to support recreational marathon runners. User Model User-adapt Interact. 2022;32(5):787-838. doi: 10.1007/s11257-021-09299-3. Epub 2021 Aug 18. PMID: 36452939; PMCID: PMC9701182. 
3. Takayama F, Aoyagi A, Shimazu W, Nabekura Y. Effects of Marathon Running on Aerobic Fitness and Performance in Recreational Runners One Week after a Race. J Sports Med (Hindawi Publ Corp). 2017;2017:9402386. doi: 10.1155/2017/9402386. PMID: 29138757; PMCID: PMC5613699. 
4. Paul, S. (2026). Just run 26.2 miles? Here's how to recover after a marathon – and when it's safe to return to running. Runner's World. Available at: https://www.runnersworld.com/uk/training/marathon/a71158977/how-long-to-recover-after-marathon/ 
5. Heins, W. (2025). Half marathon recovery: How many days off + the science. Marathon Handbook. Available at: https://marathonhandbook.com/how-many-days-to-take-off-after-a-half-marathon/ 
6. Martín-Rodríguez A, Belinchón-deMiguel P, Rubio-Zarapuz A, Tornero-Aguilera JF, Martínez-Guardado I, Villanueva-Tobaldo CV, Clemente-Suárez VJ. Advances in Understanding the Interplay between Dietary Practices, Body Composition, and Sports Performance in Athletes. Nutrients. 2024 Feb 19;16(4):571. doi: 10.3390/nu16040571. PMID: 38398895; PMCID: PMC10892519. 
7. Sonkodi B, Berkes I, Koltai E. Have We Looked in the Wrong Direction for More Than 100 Years? Delayed Onset Muscle Soreness Is, in Fact, Neural Microdamage Rather Than Muscle Damage. Antioxidants (Basel). 2020 Mar 5;9(3):212. doi: 10.3390/antiox9030212. PMID: 32150878; PMCID: PMC7139782. 
8. Klingert M, Nikolaidis PT, Weiss K, Thuany M, Chlíbková D, Knechtle B. Exercise-Associated Hyponatremia in Marathon Runners. J Clin Med. 2022 Nov 16;11(22):6775. doi: 10.3390/jcm11226775. PMID: 36431252; PMCID: PMC9699060. 
9. Naderi A, Rothschild JA, Santos HO, Hamidvand A, Koozehchian MS, Ghazzagh A, Berjisian E, Podlogar T. Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review. Sports Med. 2025 Jul;55(7):1559-1577. doi: 10.1007/s40279-025-02213-6. PMID: 40221559; PMCID: PMC12297025. 
10. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018 Apr 26;9:403. doi: 10.3389/fphys.2018.00403. PMID: 29755363; PMCID: PMC5932411. 
11. Higgins, T. R., Greene, D. A., & Baker, M. K. (2017). Effects of cold water immersion and contrast water therapy for recovery from team sport: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(5), 1443–1460. https://doi.org/10.1519/JSC.0000000000001559 
12. Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast water therapy and exercise induced muscle damage: A systematic review and meta-analysis. PLOS ONE, 8(4), e62356. https://doi.org/10.1371/journal.pone.0062356 
13. Wilke J, Behringer M. Is "Delayed Onset Muscle Soreness" a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort. Int J Mol Sci. 2021 Aug 31;22(17):9482. doi: 10.3390/ijms22179482. PMID: 34502387; PMCID: PMC8431437. 
14. Nelson, L. (2025). How to recover after a marathon | tips for runners. Health & HP. Available at: https://www.healthhp.com.au/post/marathon-recovery-guide.