We talk to the brilliant Jenni Falconer, runner, broadcaster and founder of Kollo Health, about her marathon recovery tips

I’ve run ten marathons. Alongside those, I’ve completed countless half marathons and spent years running regularly. People often ask me about training plans, the best running shoes, race-day nutrition and how to get through those final brutal miles. But there’s one part of marathon running that doesn’t get talked about enough: what happens afterwards.

The reality of marathon recovery

The reality of marathon recovery can be very different from the celebratory finish-line photos.

Every year I commit fully to marathon training. For me, it usually starts on January 1st. Four months of intense sessions, dark winter runs, cold winds, rain, snow, hail and procrastinating before stepping outside and delaying going with approximately eight cups of tea. There’s always a lot of blisters, sweat and tears. But despite all of this, still I absolutely love it.

There’s something incredibly rewarding about sticking to a training plan and watching your body become stronger week by week. And something super exciting about getting closer and closer to race day

Then suddenly, just like that, it’s all over.

Spring has arrived, you have now run the race, crossed the finish line, bagged yourself a medal and achieved something truly extraordinary.

And after all those months building up to this special day, the reality is that you’re absolutely exhausted and would rather have a bath and go to bed than hit the pub for several pints!

The morning after

The first marathon I ever ran taught me a lesson nobody had warned me about. The morning after, I could hardly bend my legs. Not a ‘little bit’ stiff. Not ‘slightly’ sore.

I was genuinely shocked at how difficult it was to get out of bed. It made me laugh, but equally it was like DOMS from the gym multiplied by 100. Then came the simple task of going to the bathroom. Let’s just say I didn’t quite lower myself onto the toilet seat. I practically fell onto it. My legs had completely checked out.

Getting downstairs was another adventure altogether. Eventually I sat on the floor and bumped my way down one stair at a time. Over the years I’ve learned a useful marathon recovery tip: going downstairs backwards is often easier than forwards!

The good news is that every ache, every wobble and every painful step is evidence of something incredible. You did a hard thing – you pushed your body for 26.2 miles. You earned that soreness.

Wear it like a badge of honour. In fact, wear your medal everywhere you can. Tell everyone how sore you are. Let them admire your achievement while you slowly shuffle around like you’ve aged 40 years overnight. You’ve earned the bragging rights.

Recovery is a part of marathon training

One thing I’ve learned over ten marathons is that recovery isn’t the reward for training. Recovery is part of the training.

Throughout every marathon block, I always respected rest days. After a long run, I would take a day off. I might walk the dog. I might go for a gentle gym session but I wouldn’t do anything intense.

The same principle applies after race day. Some runners head out for a recovery jog the next morning, but that’s not my experience! Personally, I think giving your body a chance to recover is one of the smartest things you can do. Your muscles, joints, tendons and nervous system have all been through a huge amount of stress. They need time.

The First 48 Hours: Keep It Simple

My advice for the first couple of days after a marathon is simple. Exist. Eat. Sleep. Relax. Watch television. Have a bath. Take a shower. Put your feet up. If you have to work, then work. But do what you can to make it easier on your body.

Some runners swear by ice baths. I have to admit they’re incredibly effective, even if they’re not particularly enjoyable. Sports massage can also help, although personally I’d wait a day or two before somebody starts digging into those already sore muscles.

And did I mention eating? Your body needs fuel to repair itself. Eat nourishing food. Eat protein. Carbohydrates. Vegetables. Eat the food that makes you feel good, Eat the chocolate!

Hydration is key

One thing I never overlook after a marathon is hydration. And I don’t mean just water, I mean proper race hydration.

When you’ve spent hours sweating, you’ve lost more than fluid. You’ve lost electrolytes and essential minerals that your body needs to function properly.

Replacing those can make a huge difference to how quickly you start feeling like yourself again. If you’ve ever experienced that foggy, sluggish feeling after a marathon, good hydration can help lift it much faster.

Emotional recovery

Here’s the part that surprised me most. The physical recovery is only half the story. The emotional recovery can be just as significant.

For four months you’ve had a purpose. Every week has been structured around training runs. Every conversation has somehow come back to the marathon. All your decisions have revolved around race day.

Then suddenly it’s over. You cross the finish line, collect your medal, celebrate with friends and family. And then what?

For many runners, there’s a genuine sense of emptiness afterwards. I call it the post-marathon blues. Oddly enough, it reminds me of planning my wedding. For months everything revolved around one big day. Then it happened, and I couldn’t quite believe it was over. Marathon training is the same. You’ve invested so much physically and emotionally that once it’s gone, there’s a void.

You start looking for another race. Suddenly you’ve entered next year’s ballot. You begin browsing race websites at midnight. Sound familiar? Don’t worry. It’s completely normal. Eventually you’ll fill that space with something else. And you might even enjoy getting some of your time back.

Don’t Compare Your Recovery

One of the biggest mistakes runners make is comparing their recovery to somebody else’s. There’s always that mythical runner who finishes a marathon on Sunday and posts a photo of themselves doing a ten-mile run on Tuesday. Good for them – but that doesn’t need to be you. We’re all different.

Some people recover quickly. Others take weeks. Some experience swelling, stiffness and fatigue that lasts far longer than expected. After one marathon my feet were so swollen I couldn’t fit into my normal shoes. I spent days wearing flip-flops.

Just like your marathon, recovery isn’t a competition with anyone else – it’s all about doing what’s best for you.

Returning to running

My advice for when you do decide to run again, is to manage your expectations. You might fly out the door feeling amazing. But your legs may also feel heavy. You may feel slow. You may wonder where all your fitness has gone. Don’t panic, it’s still there! Your body is simply recovering.

If I feel like it, I might head out for a very gentle jog two or three days after a marathon. If I don’t feel like it, I won’t. There’s no rush. A good rule of thumb is to allow roughly one easy recovery day for every mile raced. For a marathon, that’s almost a month before you’re truly back to normal.

If you’re the kind of person who needs to move, you can of course still be active. Walk. Stretch. Play golf. Walk the dog. Stay active. Just don’t force intensity too soon.

Recovery is a skill

Perhaps the biggest lesson I’ve learned after ten marathons is this: the athletes who last are the athletes who recover well. Most runners are happy to follow a training plan. Far fewer of us are willing to follow a recovery plan!

Yet recovery is where progress happens. Recovery is where strength returns. Recovery is what allows you to come back stronger for the next challenge.

For me, sitting still doesn’t come naturally. I like being active and moving. I like having a goal but over the years I’ve learned that rest isn’t laziness, it’s simply preparation.

So if you’ve recently completed a marathon, congratulations. Celebrate it. Be proud of it.Wear the medal. Embrace the soreness. Take the naps. Eat the food. Hydrate properly. AND give yourself permission to recover. The finish line isn’t actually the end of the marathon – recovery is the final part of the race.