Preparing for a Marathon – and How to Recover Like a Pro

The countdown is almost over – the London Marathon is just around the corner! If you're running this Sunday, first of all, congratulations. Whether it’s your first marathon or your tenth, it’s an incredible achievement just to get to the start line.

In these final days and hours, what you do before and after the race can make a huge difference to your performance, recovery, and how you feel in the days that follow.

In the 2 Days Before the Marathon

1. Trust your taper
Now isn’t the time to cram in extra miles. Your longest runs are done. Focus on keeping your legs ticking over with short, easy runs or walks if you feel restless. Think of it as storing up energy for race day.

2. Prioritise sleep
You might feel nervous the night before, which is completely normal. Try to get a good night's sleep two nights before the marathon (so, Friday night). This is often the most important night for performance.

3. Stay hydrated and eat smart
Focus on balanced meals with good carbohydrates to top up your glycogen stores. Drink water regularly but don’t overdo it – you want to avoid feeling bloated. Electrolyte drinks can help, especially if it’s a warm weekend.

4. Lay everything out the night before
Pack your kit, number, timing chip, nutrition, and anything you’ll need post-race. Make a checklist so you’re not stressing in the morning.

5. Keep your body moving – gently
Some gentle stretching, foam rolling, or a light mobility session can help reduce stiffness without tiring you out. Think easy and relaxed.

Immediately After the Marathon

1. Keep walking
It’s tempting to sit straight down after finishing – but try to keep walking for 10-15 minutes. This helps circulation, flushes out waste products, and reduces the risk of cramping.

2. Warm layers and hydration
Your body temperature will drop quickly after you stop running. Get a warm layer on and sip water or a recovery drink. A small, balanced snack within 30 minutes can kickstart your recovery (think banana and peanut butter, or a recovery shake).

3. Gentle stretching
Some light stretching of your hips, calves, hamstrings, and quads can help reduce tightness. Nothing forced – just easy, comfortable holds for 20-30 seconds.

4. Celebrate your achievement!
So many runners forget to stop and appreciate the moment. You’ve just done something incredible – make sure you take it all in.

Recovery in the Days After the Marathon

Day 1–2:

• Prioritise rest, sleep, hydration, and nutrition.

• Gentle walking, easy stretching, and maybe a recovery swim or bike ride can help with stiffness.

• Avoid running – your body needs time to heal micro-tears and inflammation.

Day 3–5:

• If you’re feeling good, you can introduce some very gentle movement like a slow cycle or yoga.

• Book in for an osteopathy session if you’re feeling any niggles, aches, or just want a recovery check-in.
  (Osteopathy can help identify areas of tension, improve joint mobility, and get you back feeling your best.)

After 1 Week:

• Some runners feel ready for a short, easy jog after 7–10 days. Listen to your body – there’s no rush.

• Recovery isn’t just physical – it’s mental too. Give yourself time to enjoy the achievement before thinking about what’s next.

Final thoughts
Running a marathon is a massive stress on the body – but it’s also one of the most rewarding experiences you can have. Respect your recovery just as much as your training, and you’ll set yourself up for a strong return to running.

If you’d like help with your recovery or have any post-race niggles, the team at Body Zest is here to support you. We offer osteopathy, sports therapy, massage, and tailored rehabilitation for runners.

Good luck to everyone running the London Marathon – you’ve got this!