Nine Recovery Tips for Marathon First Timers

Congratulations - you’ve completed the Windermere Marathon, the UK’s most scenic marathon. Hills, views and stray sheep couldn’t stand in your way. Now is the time to focus on recovery.

Just like marathon training, recuperating afterwards is a fine art - and can make *all* the difference as to whether your Windermere glory is a one-off or the start of a long-term love for long-distance running.

Read on for our top tips for recovering well.

Compression socks

Wearing compression socks or tights in the days after a marathon can help speed up blood circulation which, in turn, helps the body get rid of waste products and alleviate muscle aches, inflammation and fatigue. You might not win any fashion awards, but you’ve already got your medal.

Stay clear of snifflers

In the days after a marathon, your immune system can take a nosedive. Protect yourself by staying away from people with colds or other bugs. Bonus tip: stock up on snacks rich in Vitamin C - citrus fruits, strawberries, broccoli and peppers are all packed with plenty of the good stuff.

And avoid ibuprofen

If you’re struggling, paracetamol is fine as a painkiller but avoid ibuprofen - it can damage organs which are already under strain after your marathon efforts.

Take a dip

An ice bath can work wonders in the hours after you cross the finish line. It’ll help ease aches and pains, stop swelling and get you back to your normal self in no time. Top tips: aim for 3-15 degrees and stay in for 10-15 minutes - anything shorter and you won’t feel the benefit. Missed your opportunity? If you’ve left it a couple of days, skip the ice and go straight for a warm bath to help dilate your blood vessels and boost circulation.

Stretch yourself

After a few days’ rest, try some gentle yoga focusing on flexibility and relaxation to help ease achy joints and muscles. Don’t treat it like a cardio session, though - go slowly and carefully. Our favourite moves: child’s pose (targets the lower back and hips), forward fold (great for hamstrings and lower back), pigeon pose (fantastic hip-opener) and knees-to-chest pose (perfect for massaging your lower back and glutes).

Try something different

While most experts recommend taking at least 5 or 6 days off running, you can try some lighter, low-impact activity like swimming, cycling or a cross-trainer session. Even if you feel like running, be patient and hold off - there’s a real risk of injury in the days immediately following a marathon. If things feel OK a week or so after your marathon, try a test run - but limit yourself to 20-30 minutes and remember, strictly no hills or speedwork.

Snooze

The importance of post-marathon sleep is often overlooked, but it’s an important - if not the most important - weapon in your recovery arsenal. It helps with muscle and cellular repair, gets your hormones back in line, supports your immune system and keeps your mood high. We hear a lot about those magic eight hours’ sleep a night but aim for nine or ten post-marathon if you possibly can. And if you feel the urge to nap? You have our permission.

Give your brain a rest

Marathons aren’t just a physical effort - they’re also an intense mental challenge. Make sure you take time to relax with family, friends and by doing things you enjoy (other than running) to give your brain a break post-marathon. Walking in the woods or going for a gentle swim are great ways to unwind mentally without over-taxing your body.

Listen to your body

There’s no one-size-fits-all approach to marathon recovery. Chances are, if it’s your first time completing 26.2 miles, it’ll feel different to your tenth - and that’s OK. Remember: you’re now part of an exclusive club - fewer than 1% of people can claim to be a marathon finisher! - so listen to your body and give yourself some grace.

Been bitten by the bug? Join us this year - and experience the magic marathon all over again!