Runner Recovery: 6 Habits to Perform and Recover Like a Pro

You trained for months and ran the race. Now your body is sending you a very clear message, usually from the knees down, that it would like a word.

Whether you've just crossed your first finish line or you're chasing a new personal best, what you do in the days after a big race matters almost as much as the training itself. Recovery isn't passive. It's where the adaptation happens, where your body rebuilds stronger and where you either set yourself up for your next goal or quietly undo months of hard work by doing too much too soon.

Charli Oliver, Campaign Activation Manager at Best Gift Group and self-described novice runner always chasing the next challenge, knows this better than most. Just over two years ago, she was looking for something to work towards after moving to a new city. What started as a 5 km became a half marathon, then another, then a T100 triathlon. Along the way she ran through a stress fracture she didn't know she had, was forced into cross-training and came back fitter than before. "If there's one thing I've learned," she says, "it's that recovery matters just as much as training." Here's what she swears by and why it works.

It's not glamorous, but few tools earn their keep like a foam roller. Rolling out tight muscles improves blood flow and circulation and helps clear metabolic waste products that build up over miles of repetitive movement. It's part of why your legs feel so heavy in the days after a race. Work through your calves, quads, hamstrings and glutes, moving slowly and pausing on anything that feels particularly tender.

Charli uses hers for both warm-ups and recovery. "There's nothing better when your muscles are feeling sore," she says.

Ice baths have earned their reputation. Immersing your body in cold water post-race reduces inflammation and swelling in the muscles and joints, taking the edge off the delayed onset muscle soreness that tends to hit hardest around 48 hours after a big run. You don't need a specialist facility. A bathtub, cold water and a bag of ice will do the job. Aim for 10 to 15 minutes.

"It's great for relieving inflammation and swelling post-race, which can help ease delayed onset muscle soreness (DOMS) in the days that follow," says Charli.

If cold water therapy is the discipline, the sauna is the reward. When the two are paired, the contrast creates a powerful circulatory response that accelerates recovery and leaves you feeling genuinely restored. Beyond the physical, saunas help improve circulation, reduce overall stress and allow your nervous system to settle after a major effort. For runners who have pushed hard on race day, that nervous system recovery is often overlooked. And, as Charli says, "It's a well-earned treat, especially when paired with an ice bath."

You lose far more fluid during a marathon than most runners realise. Prioritising water and electrolytes immediately after the race is non-negotiable. Don't wait until you feel thirsty. Follow that with a proper meal, preferably packed with protein and carbohydrates to begin restocking what you've depleted.

Charli also swears by magnesium. "It can be helpful to relax muscles, reduce soreness and support better sleep," she says, and she's right. Sleep is ultimately where the most important recovery happens, and magnesium supports all of it.

Marathon running is long and intense, and over 42km, every step sends impact through your soles, your joints and your toes. By the finish line, your feet have done an extraordinary amount of work and they need looking after so come prepared.

"Having comfortable, supportive shoes ready for the days after the race is a must," Charli says, "especially if a few toenails don't survive the journey."

Completing a marathon takes months of early mornings, missed social events and sheer bloody-mindedness. That deserves to be marked properly, not glossed over because you're already mentally onto the next goal. Mental recovery matters just as much as the physical kind and the motivation that carries you into your next training block starts here.

"You've just achieved something incredible," Charli says, "not only completing the marathon, but also all the training and sacrifices leading up to it. Take the time to celebrate in whatever way feels right."