Congratulations on running a Marathon! Now on to recovery, as you might find your legs are more than a little shaky (for obvious reasons). This is normal, even for seasoned runners, as you’ve just undertaken one of the biggest runs you’ll do! So, if you’re a bit stuck on how you need to recover or even what post-marathon feels like, keep reading and we’ll give you some tips to get your legs moving again.
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Hydrate, hydrate, hydrate
Water is pretty important when it comes to the human body. So, when you factor in a marathon it becomes imperative to stay hydrated. This will assist with tissue repair and flushing out any waste within your muscles, such as lactic acid. H2O also comes in handy for reducing the risk of muscle cramps and spasms, an experience no runner wants. Especially when getting back into routine!
Massage
Sports massages are slightly different to regular massages, as they target specific areas with the intention of preventing future injuries. Typically, they include deep tissue manipulation, with fast-paced movements to increase flexibility and warm up your muscles. So think less relaxing and more stretching. You can replicate this at home by using your fingers (or forearms) to gently massage your legs. Areas like your calves, hamstrings and quads are typically the most tender.
Active Recovery
Active recovery is essentially utilising low-intensity exercise after a high-intensity activity (like a marathon) to help reduce muscle soreness, by promoting blood flow and muscle repair. Something as simple as going on 20 minute walks can help relieve achy muscles. Aim for soft, flat surfaces like grass to reduce the impact on your legs. Investing in a pair of arch support insoles, like ECO Active or Ultralite, will also provide extra cushioning and even out the effects of running to your lower body.
After a week you can move on to other activities, like cycling or swimming. These exercises provide a larger range of motion, allowing for a deeper stretch to your muscles.
Smaller Injuries
Running and chafing go hand in hand, or should it be hand in foot? Chafing is when there is repetitive friction against your skin, which can be made worse by moisture (e.g. sweat). Some people can even bleed as their skin can get so irritated. So, what do you do? Treating chafing is pretty simple:
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- Keep the area clean. Wash the affected area with mild soap and pat dry.
- Apply a thin, even layer of a soothing cream. We recommend First Honey® Mānuka Ointment, as this easy-to-apply active honey promotes faster, better healing and provides long-lasting infection protection while working to immediately reduce pain.
- Make sure you don’t keep irritating it. By following our advice and only completing low-impact activities, you should prevent another flare up.
IMPORTANT NOTE: If you notice the area becomes severely painful with evidence of infection (oozing and pus) please stop using ANY product and consult a medical professional.
Blisters are also another common outcome of running over 26 miles and can prove to be especially annoying when trying to recover. We recommend using our First Honey® Mānuka Plasters and Dressings as they create a moist, Low pH environment which supports new tissue formation and assists wound healing. Giving you better and faster results.
With the 2025 London Marathon being the fourth hottest ever, Sun Burn may be an issue not a lot of runners thought of, especially in the UK. Treating burns effectively is really important to your overall body's recovery, as the longer you have a significant sunburn your body is diverting resources that could be used for muscle repair. Try using a soothing cream such as First Honey® Burn Salve, this product is an intensely hydrating burn dressing. Made with aloe vera & Mānuka honey to deliver cooling after-sun overexposure relief. Its unique formulation allows heat to escape from the skin, while antioxidant and vitamin-intensive boosters help refresh and repair.
Overall recovering from the London Marathon is going to be different for everyone. However, if you make sure to follow these helpful tips you should find yourself back running in no time! Oh and apparently wearing your medal speeds up your recovery, just saying!