20/04/2026
Spring marathon season is here, and the iconic London Marathon is just around the corner. All those long, cold, wet training runs are behind you, and race day is almost here.
But once it’s done… what next? How do you recover properly?
Here are my top physiotherapy tips to help. Remember, recovery is individual. What matters most is how you feel.
1. Sleep
The quantity and quality of your sleep play a huge role in both physical and mental recovery. It’s always important, but after a marathon, it becomes essential.
2. Foot care
Your feet have taken a serious pounding over weeks of training. Pay attention to any blisters, damaged nails, or sore spots, and give them the care they need.
3. Massage & soft tissue work
There’s ongoing debate about how much these methods actually speed up recovery, whether that’s foam rolling, massage balls, or hands-on treatment from a therapist. The science isn’t definitive, but if it feels good and helps you relax, it’s worth doing.
4. Nutrition
Refuel properly with a good balance of protein and carbohydrates, and don’t forget to rehydrate. This supports muscle repair and helps you return to running sooner.
5. Heat or ice?
This largely comes down to personal preference. Neither is essential for recovery, so whether you prefer a hot bath, an ice bath, or nothing at all…it’s entirely your choice.
6. See a physio
Not everyone needs treatment, but if you’ve been carrying injuries or persistent niggles beyond the usual post-run soreness and they’re still there after the race it’s worth getting them checked.
When should you return to running?
This varies from person to person. Some runners feel ready quite quickly, while others need more time. As a general guide I advise starting with a low-impact activity (walking, swimming, gentle cycling) for a few days to a week. Around the 7–10 days mark add a light, easy jogging on a softer surface. At around 2–4 weeks there is usually a gradual return to consistent running.
Good luck to all those with a spring marathon on the horizon.
If you need any support with recovery or injury management, Freeman Physiotherapy is here to help. Feel free to get in touch.
📞 07835 280224
📧 Admin@freemanphysiotherapy.co.uk
