The pains of an athlete: How important is sports recovery post-marathon?

By Annabel Sinclair

The marathon, one of the most arduous events in sports. You’ve just crossed the finish line, and a feeling of exhilaration instantly consumes your body from within. Yet on the outside, a burning sensation scorches your thighs. Your feet are on fire, and each muscular movement is excruciating. This is a pain shared by three-quarters of athletes post-marathon, according to a study published by the National Institutes of Health.

But how long does this intolerable agony last? Runners Connect, an athletic coaching organisation, says that muscle soreness and fatigue can last for up to two weeks post-marathon. It doesn’t stop there, as not only is the immune system likely to be severely weakened for up to three days after a long-distance run, but cellular damage can persist for more than seven days.

Later this month, 23 April, marks this year’s London Marathon. Set to be run by more than 50,000 amateur and elite athletes, the physically enduring race around the River Thames will span a gruelling 26.2 miles. With the event returning to its usual season of spring after being held in October for the previous three years due to the COVID-19 pandemic, the heat is sure to be on the rise.

As you put on your running shoes and endlessly train in preparation for the big race, are you equally prepared for the post-marathon pain? Polly Ayre, 53, an amateur long-distance runner who completed the London Marathon in 2021, says: “Around four months before the race, I trained four days per week, and I truly enjoyed it. I did everything I could to get myself physically and mentally ready, namely taking kettlebell classes at the gym, going on early morning runs, and doing yoga after exercising.”

Crossing the finish line in her sweat-soaked vest top and tattered trainers was momentous for Ayre, but the weeks that followed weren’t so pleasurable. “The pain was absolutely agonising, especially in my arms, thighs, and feet. I couldn’t walk properly for days,” the London-based property administrator explains. “I didn’t really do anything to prepare for my post-marathon recovery; I knew I would be fine, so instead I put my energy into getting ready for the race. All I really did was take some time out to rest after the marathon.”

When did training surpass recovery in importance? After all, running 26.2 exhausting miles isn’t to be taken lightly. Findings of a study published in the British Journal of Sports Medicine show that athletes who engage in less fitness recovery after a marathon are more likely to suffer from overtraining and soft-tissue injuries. Dee Olympio, the head sports therapist at Ascension Sports Therapy, a physical recovery clinic in London, says: “If you don’t focus on your physiological recovery after a marathon, your body won’t be in the most optimal state to accomplish something of a similar intensity in your lifetime.”

Olympio recommends three tips to help athletes recover quickly and effectively after a marathon. First, monitor hydration: “It is vital to drink plenty of water to flush out all of the toxins that lead to muscle inflammation. Electrolyte water can also help replenish nutrients within the body.” Next, the exercise recovery specialist suggests bumping up on nutrition: “Consuming foods high in protein, carbs, and sodium, such as red meat, bars, and salted nuts, will substantially speed up muscle repair and replenish glycogen levels after a marathon.” Finally, Olympio advises athletes to maintain a slight pace of movement: “Going on short walks and gently stretching can help get the blood flowing throughout the body and relieve muscle tightness.”

For many of you runners, however, going from the excitement of sprinting in the London Marathon under the scorching sun to recuperating in the gloom of your home town may be slightly depressing. Research conducted by the British Journal of Sports Medicine in 2021 indicated that 24% of Olympic athletes suffer from the ‘post-marathon blues’. “I felt lost,” Ayre says of her experience after the marathon. “It was upsetting to suddenly stop being so active.” So why not find a different, perhaps more enjoyable way of reviving your body?

Sports hydrotherapy is the facilitation of low-impact, water-based exercises. Hydrotherapy has been widely studied for its benefits, and techniques such as underwater treadmills and whirlpool baths are frequently used to aid an athlete’s rehabilitation and recovery after a marathon. Dennis Relojo-Howell, a doctoral researcher in clinical sports and wellness psychology at the University of Edinburgh, says: “Water’s buoyancy offers a supportive environment, reducing stress on joints and muscles. Hydrotherapy can also improve blood circulation, which is essential for delivering nutrients and oxygen to exhausted muscles.”

The key to getting the most out of sports hydrotherapy lies in the temperature of the water. “Warm water relaxes tight muscles, while cold water immersion reduces inflammation and soreness. Switching between hot and cold water stimulates the body’s natural healing process, which promotes a faster recovery post-marathon,” Relojo-Howell explains.

Along with many other long-distance runners who have found gold in hydrotherapy, Ayre is keen to jump in. “I never used hydrotherapy after the London Marathon, but it is definitely something I will consider if I run another marathon in the future. I think it is an excellent way of aiding recovery and reducing pain.”

So, as this year’s London Marathon races around and you inevitably find yourself devoting all of your energy and sweat to rigorous training, stop. Has the same amount of vigour gone into preparing for your post-marathon recovery? Because when you’re back up on your feet in no time and your muscles are no longer in unbearable agony, that’s when you’ve ultimately crossed the finish line.