Recovery Rules

Now that you have completed the O’Neills Walled City Marathon, you will need to take things easy for a while – you will probably suffer some muscle cell damage and your immune system will be at a low. We want to make sure you have the best tips to aid your recovery.


During the marathon your body will use the energy from your muscles, fat cells and from the food and fluid you have consumed. Therefore, it is important to eat well and increase your carbohydrate intake before and after the marathon. This will help give you the maximum energy supply while helping to replenish them afterwards.


Hydration plays a bit part in your recovery. Drink before, during and after the marathon – little and often to avoid the risk of over hydrating.

Relaxion and Sleep

It is important to plan time for rest and relaxion after the race. Going straight back to work the day following the marathon will only slow your recovery. You will be delighted to know that daytime naps (20 to 40 minutes) during your recovery are also recommended.

Ice and cold water

Ice and cold water are good to help relieve any pain you might be feeling after the marathon. Sit in a bath of cold water to ease pain in your legs or wrap ice in a wet towel to target a particular area. Remember not to apply ice directly to your skin as this could cause an ice burn.

Gentle Exercise/Swimming

It’s understandable that some people may want to get back into routine and exercise in the days after the marathon. We recommend starting with a steady 15/20-minute walk, as this will help get you back into the swing of things and help your legs recover. You can then build this up to a gentle jog. Exercising in water is low impact and great for your recovery as well.

Running on soft surfaces

Road running is tough on your muscles, joints and tendons, so when you start exercising again try and keep to soft surfaces like grass as it will help reduce soreness.


After the marathon a sports massage is often a popular choice runner. You can also get a recovery rub or very light massage to help with the recovery.

Information from Runner's World.