Physio Top Tips for Recovering After a Marathon
Running a marathon is an incredible achievement but the work doesn’t stop once you cross the finish line. How you recover in the days and weeks after can make a huge difference to your body, performance, and future training. At Move With Us Physio & Pilates in Cromwell, we’ve put together our top physiotherapy tips to help you recover smarter, reduce injury risk, and get back to moving well.
1. Prioritise Rest and Sleep
Your muscles, joints, and nervous system have gone through significant stress. Quality sleep is one of the most powerful recovery tools this is when your body does most of its repair work. Aim for 8+ hours and listen to your body if it’s asking for extra rest.
2. Gentle Movement Over Complete Rest
It’s tempting to collapse on the couch, but complete immobility can actually slow recovery. Instead, go for easy walks, gentle mobility drills, or light cycling. This improves circulation, reduces stiffness, and keeps your joints moving.
3. Refuel and Rehydrate
Replace lost fluids and electrolytes as soon as possible. Focus on balanced meals with carbohydrates to replenish glycogen, protein to support muscle repair, and plenty of colourful vegetables for antioxidants. Cromwell’s local cafés and produce markets make it easy to grab fresh, nourishing veggies. Roll on the fresh fruit and veggies! The blossom is starting to appear on the trees!
4. Stretch and Mobilise
Post-marathon stiffness is common, especially in the hips, calves, and lower back. Gentle stretching, foam rolling, and mobility work can ease tightness. Target:
Hip flexors & quads
Calves & hamstrings
Thoracic spine rotation
5. Book a Physio Check-In
Small niggles post-marathon can quickly turn into bigger issues if ignored. A physiotherapy assessment can identify early signs of overload, address sore spots, and give you an individualised recovery plan. At Move With Us, we often combine manual therapy with Pilates-based rehab and strength and conditioning to restore movement and strength safely.
6. Plan Your Return to Training
Don’t rush straight back into long runs. A gradual return with strength work, Pilates, and cross-training will help rebuild resilience. Our Cromwell team specialises in sports rehab, strength and conditioning, and tailored Pilates to support your next goal whether that’s another marathon or simply moving pain-free.
Check out the sauna in Cromwell; it is perfect for flushing the body out with a mixture of heat and a dip in the icy lake afterwards. Such a great recovery tool to utilize!
Final Word
Running a marathon is a huge physical and mental accomplishment. By taking recovery seriously, you’ll not only feel better sooner but also protect your long-term health and performance. Remember you only get one body, so look after it.
If you’ve recently completed the Cromwell Half or another endurance event, book a session with Move With Us Physio & Pilates to get your recovery on track.
