Marathon Recovery and Injury Prevention
Recovering between sessions and after the race, and when to see a professional.
- Written by
- YourMarathonPace
- Published
- 9 November 2026
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.
Easy days and sleep
Fitness improves when you recover from training, not just during the sessions themselves. Keep easy runs truly easy, put rest or easy days after hard sessions, and prioritise sleep and regular meals.
Common running injuries
Common running problems include pain on the front of the shin, at the back of the heel, under the foot and around the knee. Overuse injuries often follow a sudden increase in training. This guide can't diagnose an injury. If pain lasts, gets worse, or changes how you run, stop running and get it assessed.
Strength work
Research reviews have found that strength training is linked to a meaningful reduction in sports injuries. Simple exercises such as squats, lunges, calf raises and hip work, done two times a week, are a common starting point.
When to seek medical advice
See a GP, physiotherapist or sports medicine professional if you have pain that doesn't settle with a few days' rest, swelling, pain at night, or you can't put weight on a leg. Get urgent medical help for chest pain, fainting or severe breathlessness.
Post-marathon recovery
After the race, keep moving gently, eat and drink, and expect sore legs for several days. Many runners take a week or more of rest or very easy activity before training normally again. Ease back in gradually.
Sources
- The effectiveness of exercise interventions to prevent sports injuries — British Journal of Sports Medicine (Lauersen et al., 2014)
- The training–injury prevention paradox: should athletes be training smarter and harder? — British Journal of Sports Medicine (Gabbett, 2016)
- Sports injuries — NHS
This guide is general information, not medical or coaching advice. It has not yet been reviewed by a qualified coach. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury.