Top Marathon Recovery Tips for Runners and Supporters

Here are my tips to recover from a marathon/race, as a runner and spectator… let me know yours.


– be proud of what you achieved, it will have been the best you could have done on the day 

– write down any learnings, what you would do differently in training and racing to feel strong 

– have a sports massage 48hrs+ after, plenty of active recovery – walking, mobility, stretching

– depending on your run experience give yourself a good week off running – do different things & let your body adapt & mind relax 

– connect with friends and family, do fun things which would have filled your long runs 

– the runners high can hide fatigue, be mindful of quality good food, sleep and recharging for a good 2-4 weeks 

– plan other races if you really positively want to (see spectator tips as you don’t have too) yet remember other things in life you want to do – ebb and flow with marathon training, it’s a commitment and opportunity cost choice to other life things 

– before signing up, think about the type of places you like to run, time of year for big runs, temperatures etc 

Spectators and volunteers:

– you are awesome, we couldn’t do it without you… you make the difference, and you matter, so big high five to you 

– you may be tired too and that’s okay, spectating is often more stressful – remember to look after yourself, good sleep, food and stretching too 

– you don’t have to run a marathon too… obviously if you feel drawn to leap on after a few days do… but equally know you are totally good enough running 5km, dancing, climbing mountains, swimming, handstanding…. whatever movement makes you feel good, do this

– reconnect with what makes you happy outside or supporting your loved ones training – go to the movies, on a mini adventure, cook, create, laugh, pause… 

– find an adventure with things for everyone, come to The Big Retreat Wales, I’ll be speaking, and check out RunFestRun, Love Trails Festival, LoveFit 2019: Music & Fitness Festival, Wild & Well Wilderness Festival for magic events with something for all 

Above all: be damn proud of yourself if you have a medal or not, the money you’ve raised, the commitment to yourself and those around you.

Big support, Kim

For Speaking requests and workshops to book Kim please email us.

#throwback Marathon 2/10


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