Recovering After a Marathon – What the Day After Really Feels Like

For anyone who has just completed a marathon, the day after can be a rude awakening. Whether you’re a marathon runner or an ultra endurance athlete, the reality of recovery hits fast and hard. In today’s edition from my ‘Runpreneur Diary’, I want to talk openly about what the day after a big race actually feels like, and share some must-know advice for helping your body and mind bounce back.

Immediate Physical Impact

The first thing you’ll likely notice is how sore and stiff your muscles feel. For me, running the day after the Manchester Marathon was, honestly, a struggle. My running was painfully slow, and I was gingerly nursing blisters alongside significant muscle pain.

Pro tip: If you don’t have a running streak to maintain like I do, skip the run completely the day after. Let your body rest—don’t push it!

Mental and Physical Exhaustion

It’s not just the muscles that feel beaten up; your whole system takes a hit. I woke up feeling as though I’d been struck by a truck—no focus, barely able to get out of bed. If you’ve got work, consider taking a day off. I’m lucky enough to run my own business and can be flexible, but if not, using a holiday or unpaid leave is worth it. The reality is, you’re simply not fit for much the next day.

Rest and Recovery: Your Best Friends

My recovery day was spent largely horizontal. After doing the school run, I settled onto the sofa for catnaps, kept well-hydrated, and focused on eating clean. Post-marathon digestion can feel off, especially after carb-loading and consuming all sorts of energy gels and race-day snacks. Flush your system with healthy food and loads of water. Ditch the sugar and processed rubbish for fruit, veg, and plenty of fluids.

Set Expectations—And Tell Your Loved Ones

It’s crucial to communicate with those around you. Let your family and friends know that you’ll be out of sorts for up to a week or so. Take it easy at work, don’t pile on the expectations, and accept that tiredness, low mood, and brain fog are all part of the process. The immune system takes a hit, so prioritise rest and nutrition to bounce back stronger.

Dealing with the Post-Marathon Blues

After achieving something as massive as a marathon, it’s common to feel a bit empty or even down the next day. You’ve spent weeks or months building up to this challenge, and suddenly, it’s over. Recognise this feeling for what it is—a normal part of the experience—and give yourself time to process.

Key Takeaways

• Don’t run the day after unless absolutely necessary.

• Maximise rest and hydration.

• Eat clean, healthy foods to help recovery.

• Set realistic expectations for yourself and let your loved ones know you’ll need some TLC.

• Understand that both physical and emotional low points are totally normal after such a huge effort.

Remember: recovery is as important as the race itself. Prioritise your health, listen to your body, and you’ll be back on your feet in no time!

If you found these tips helpful or want to join me in my mission to save children’s lives through fundraising and epic running challenges, do subscribe, comment, or share this post. Together, we can help more people run, recover, and thrive!