Post Marathon Recovery: 4-Week Physio Guide

What happens to your body after a marathon?

Running 42.2 km places repeated load through muscles, tendons and bones for hours. Muscle soreness usually builds over the first one to three days, which is why the Tuesday after race day often feels worse than the Monday. Your calves, quadriceps and hip muscles take most of that load, and tissues such as the Achilles tendon and the bones of the shin and foot have also been working hard.

Feeling tired and sore is expected. The goal of recovery is to let those tissues settle and then rebuild capacity in a planned way, rather than jumping straight back into your old program.

Week 1: Rest and gentle movement

Walk daily at an easy pace to keep blood moving without adding running load.

Prioritise sleep, regular meals and fluids. Recovery happens between sessions.

Light cycling or swimming is fine if it feels comfortable.

Avoid running for the first few days, and avoid any session that increases pain.

Week 2: Short, easy runs

If walking is comfortable and soreness has eased, try two or three short runs at a conversational pace. Keep them easy enough that you could talk the whole way. Stop the run if a specific spot starts to hurt more as you go.

Weeks 3 and 4: Rebuild volume and strength

Gradually lengthen easy runs before reintroducing speed work.

Add strength work for calves, quads, glutes and hips two to three times a week.

Hold off on racing or long hard efforts until you have had a few pain-free weeks of normal training.

Which aches are normal and which are not?

General, two-sided muscle soreness that improves day by day is normal. These signs are worth getting checked:

Pain in one spot on a bone, such as the shin, the top of the foot or the hip, especially if it hurts to hop.

Pain that is present at rest or wakes you at night.

Swelling, or pain that is getting worse after the first week rather than better.

Achilles or calf pain that is sharp, or a sudden "pop" during the race.

Knee pain that catches, locks or gives way.

If you have chest pain, unusual shortness of breath, dizziness or very dark urine after the race, seek medical care urgently through your GP or emergency services.

How can a physio help after a marathon?

A physiotherapy assessment looks at where the pain is coming from and how much load that tissue can currently handle. At The Physio Crew Keilor Downs, we can use VALD strength testing to measure calf, quad and hip strength on both sides, then retest as you rebuild. That gives you numbers to guide your return to running and your next training block, rather than relying on feel alone.

Physio for runners in Keilor Downs

The Physio Crew is at 53 Willys Avenue, Keilor Downs, with on-site parking and a rehab gym. We see runners from Keilor, Taylors Lakes, Sydenham, Hillside, St Albans, Delahey and Caroline Springs. No referral is needed to book.

Call to action: If something is not settling after your marathon or half marathon, book an assessment at our Keilor Downs clinic.

Frequently Asked Questions

How long does it take to recover from a marathon?

Most runners need three to four weeks before returning to hard training or racing. Easy running can usually start in the second week if soreness has settled. First-time marathoners and runners carrying a niggle may need longer.

Should I run the day after a marathon?

Running the day after a marathon is generally not recommended. Easy walking, gentle cycling or swimming are better options for the first few days while muscle soreness settles.

Is it normal to feel more sore two days after a marathon?

Yes. Muscle soreness after hard exercise commonly peaks one to three days afterwards. Soreness that keeps getting worse after the first week, or pain in one spot on a bone, should be assessed.

When should I see a physio after a marathon?

See a physiotherapist if pain is sharp or localised, if it hurts to hop, if pain is present at rest or at night, or if pain is not improving after the first week.

Do I need a referral to see a physio in Keilor Downs?

No. You can book directly with The Physio Crew Keilor Downs online or by phone without a GP referral.