If you’ve just run the TCS New York City Marathon, congratulations! As someone who has run a marathon and several half-marathons, I know how much work goes into training for a long-distance race. However, don’t forget that providing your body with what it needs to recover is just as important, so you’ll be ready to run your next race.
Your lifestyle habits will play a crucial role during this time. Although not essential, certain wellness devices. To find out exactly which ones you can benefit from, we spoke with running and fitness experts, who also offer their professional tips for a successful post-marathon recovery.
Four wellness devices experts recommend for marathon recovery
An easy way to recover in the days following the marathon, besides focusing on resting and replenishing nutrients, is by applying some wellness tech to support your recovery. Keep in mind that these are not necessary for recovery, but they can be helpful if you have access to them.
“Recovery gadgets can be useful when used mindfully, but they should never replace the fundamentals of sleep, nutrition and rest,” says Anya Culling, run coach at Runna, a running coaching app. As long as you’re following those protocols, you can take advantage of some of the popular fitness recovery tech. Below are our favorites, along with some expert-recommended picks.
1. Massage gun
A massage gun can be helpful to soothe those sore muscles in your legs after a long-distance race. Chris Kaplanis, co-founder of RTA Triathlon and New Jersey-based triathlon and run coach, recommends using a massage gun to support your post-marathon recovery. “Percussion therapy guns can help loosen tight muscles and relieve tension,” he says.
Some of CNET’s favorite massage guns include: Therabody Elite, Therabody Pro and Ekrin Athletics B37. Culling likes using massage guns right after a race. “Massage guns are great for easing tight muscles 24 to 48 hours after the race, but be careful not to overdo it,” she says.
2. Compression boots
Using compression boots like my favorite Hyperice Normatec Go Boots or Therabody’s JetBoots Pro Plus can help with recovery thanks to their unique pneumatic compression technique. Hyperice recently released the Normatec Elite Hips, which target the hips and lower back, perfect for post-marathon relief.
“Pneumatic compression boots can help promote circulation and remove metabolic waste products that build up in the muscles after the race,” explains Christi Thompson, master instructor at StretchLab, certified personal trainer and Precision Nutrition Level 1 coach. This is because these boots work by gradually compressing the legs in sequential zones, starting from the feet and moving upward toward the thighs to improve swelling and circulation.
Thompson uses the Hyperice Hyperspheres and Vypers, vibrating massage balls and foam rollers that target larger muscle groups, such as the hamstrings and quadriceps.
3. Infrared saunas
Infrared saunas are different from the standard sauna found in your local gym. Infrared saunas heat your body directly, while regular saunas heat the air around you. “Infrared saunas and even structured heat training can help the body adapt post-race by improving circulation and easing your body back into training,” says Ross McGraw, Team USA triathlete and global VP and head of CORE, a sports tech company that created a body temperature sensor for athletes.
If you have access to a traditional sauna, McGraw says it can help you get muscle relief and relax. “Some elite athletes also incorporate heat training to ramp intensity with reduced mechanical muscle strain,” McGraw said, adding that there is some research showing that heat may help reduce muscle soreness and also help athletes continue with their training.
4. Wearables
If you have an Oura Ring, Whoop, Samsung Galaxy or Apple Watch, you know that these wearables track your health data. Culling likes using these tools to determine how ready the body is to train again after a big race. “Most of these wearables can help gauge readiness to train again,” she says.
These kinds of wearables are known to detect how well-rested your body is and any strain it may be under. Although they aren’t 100% accurate, they can give you an idea of where you are in your recovery state. “Ultimately, recovery looks different for everyone, so listen to your body, and if you’re unsure when to resume harder workouts, check in with your coach or a medical professional to figure out what works best for you,” Culling advises.
Expert tips to master post-marathon recovery
While tech can be nice to have when recovering from a marathon, it’s not essential. Experts recommend focusing on the following factors to support your body after running any marathon.
Hydration and nutrition
Before reaching for a massage gun or your other favorite recovery tool, it’s important to prioritize your nutrition. Amanda Katz, Equinox instructor and strength and run coach, points out that it’s crucial for post-marathoners to focus on nutrition as soon as they cross that finish line because the marathon damages the body on a cellular level.
“It can take up to nine days for the body to normalize, and this includes a bit of damage done to the heart, lungs and your muscles,” Katz says. After you pick up that finisher’s medal, your goal should be to reach for food that consists of carbohydrates and protein, and it’s important to hydrate with water and electrolytes.
Katz acknowledges that the thought of eating after a race can feel impossible and advises her athletes not to rely on their hunger cues during this period. “Liquid nutrition, such as chocolate milk, is easy and will support muscle repair,” she says. Thompson agrees and wants you to prioritize carbs and protein in the easiest way you can tolerate them in that moment.
“Consuming something easy to digest that contains both protein and carbohydrates — such as a recovery shake — helps provide the building blocks needed to begin muscle and tissue repair while replenishing the body’s glycogen (carbohydrate) stores right away,” Thompson says.
Thompson recommends that runners seek guidance from a registered dietitian or nutrition coach when training for a race for guidance on how to fuel their bodies during and after the race.
Hydration is a key part of your recovery journey after running a long-distance race.
Rest accordingly
Kaplanis warns about not prioritizing recovery as part of your marathon plan. One of the biggest mistakes he sees with some athletes is that they return to training too soon. “Mentally, they might feel ready, but physically, their body and nervous system aren’t, which leads them to end up injured, sick or simply burned out because their body can’t yet handle more stress,” he says.
Kaplanis admits he learned this lesson the hard way after one of his Ironman triathlons, when he felt great and decided to jump back into lifting weights. “Within days, I came down with shingles, and that experience taught me that recovery isn’t optional; it’s part of training,” he explains, adding, “If you don’t respect it, your body will find a way to force you to.”
How long you should rest will also depend on the athlete. McGraw states that factors like fitness level, race conditions and overall health all play a role. “However, for most runners, a full recovery typically takes about one to two weeks before resuming structured training,” he says.
Culling has different strategies for her athletes based on the distance they ran. For a marathon, she recommends two to four weeks of recovery. “Keep in mind, your heart rate is likely to be higher than normal for weeks after a marathon; some say it takes as many days to recover as miles you ran,” she says.
Kaplanis says recovery will also look different depending on the life stage you’re in. “Parents with young kids, people with demanding jobs or anyone who’s chronically sleep-deprived will simply take longer to bounce back,” he explains.
At the same time, you don’t want to just lounge around all day on your couch. Movement is still important to prioritize. Katz says, “In the week after, marathoners should focus on gentle movement like walking, swimming, mobility or yoga if they wish.”
Additionally, there’s the mental recovery aspect of running a marathon. Culling says that it’s common for post-race blues to hit even if you’ve hit a personal best. ”It’s been your focus for weeks, or sometimes months, and the absence of that goal can be a tough adjustment,” she explains. If you had a disappointing race, that can also take a mental toll. She advises acknowledging the post-race emotional fatigue, but don’t let it hinder your motivation and enjoyment of running long term.
Rest is essential when it comes to recovering from a marathon.
Get some solid sleep in
Sleep is one of the most important things you can do after an accomplishment like running a marathon. Thompson says, “Getting adequate rest allows the body to cycle through the stages of sleep in which it naturally releases human growth hormone, supporting tissue repair and overall healing.
Kaplanis agrees and points out that while you’re asleep, your body does its deepest repair. McGraw recommends getting a full night’s sleep post-race and taking some naps if possible. “Wearing compression socks or boots during your nap can also boost this effect and help improve circulation,” he adds.
The experts agree that sleep is one of the most crucial recovery steps that should not be taken lightly. Culling advises, “Prioritize 8 or more hours per night, turn off screens early and listen when your body asks for extra rest.” Don’t shortchange yourself and let yourself rest as needed during your recovery period.
