Expert-recommended wellness tools and other tips for post-NYC marathon recovery
By Giselle Castro-Sloboda | Published: 2025-11-03 14:41:00 | Source: CNET
If you’ve just run the TCS New York City Marathon, congratulations! As a running person Marathons and several half marathonsI know how much work goes into training for a long distance race. However, don’t forget to provide your body with what it needs What he needs to recover It’s just as important, so you’ll be ready to take on your next race.
Your lifestyle habits will play a crucial role during this time. Although not necessary, certainly 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 experts recommend it for marathon recovery
An easy way to recover in the days following a marathon, besides focusing on rest and replenishing nutrients, is to implement some wellness techniques 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 tools can be helpful when used carefully, but they should never replace the essentials He sleeps“Nourishment and rest,” says Anya Kuling, Running coach in Rona-A running training application. As long as you follow these protocols, you can benefit from some common fitness recovery techniques. Here are our favorites, plus some expert-recommended picks.
1. Massage gun
A massage gun can be helpful in soothing sore muscles in your legs after a long distance race. Chris Kaplanis, Co-founder of RTA Triathlon The New Jersey-based triathlon and running coach recommends using a massage gun to support post-marathon recovery. “Percussion therapy guns can help loosen tight muscles and relieve tension,” he says.
some CNET’s Favorite Massage Guns Includes: elite Theropod, Therabody Pro and Ekren Athletics B37. Executioners like to use massage guns immediately after the race. “Massage guns are great for loosening tight muscles 24 to 48 hours after a race, but be careful not to overdo it,” she says.
2. Compression shoes
Using compression shoes such as My favorite Hyperice Normatec Go shoe or Therabody’s JetBoots Pro Plus Can aid recovery thanks to unique air compression technology. Hyperice recently released a Normatic Elite Hipswhich targets the hips and lower back, is ideal for post-marathon relief.
“Aerobic compression shoes can help boost circulation and remove metabolic waste that builds up in the muscles after a race,” explains Christy Thompson, StretchLab Master Trainer, Certified Personal Trainer, and Precision Nutrition Level 1 Instructor. This is because these shoes work by gradually applying pressure to the legs in successive areas, starting at the feet and moving up towards the thighs to improve swelling and circulation.
Thompson uses Hypers Hypersphere and Vipersand vibration 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 at 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 after a race by improving circulation and making it easier for the body to return to training,” says Ross McGraw, Team USA player, global vice president and division head. essencea sports technology company that has 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 relaxation. “Some elite athletes also incorporate heat training to increase intensity while reducing mechanical muscle fatigue,” McGraw said, adding that there is Some research shows that heat may help reduce muscle pain And also helping athletes continue their training.
4. Wearable devices
If you have Oura ring, whoop, Samsung Galaxy or Apple watchyou know that these wearables track your health data. Culling likes to use these tools to determine how ready the body is to train again after a big race. “Most of these wearable devices can help measure readiness to train again,” she says.
These types of wearable devices are known to detect how comfortable your body is and any stress it may be under. Although it’s not 100% accurate, it can give you an idea of where you stand in recovery. “Ultimately, recovery looks different for everyone, so listen to your body, and if you’re not sure when to resume tough workouts, reach out to your trainer or medical professional to find out what’s best for you,” advises Culling.
Expert tips for mastering post-marathon recovery
While technology can be a great thing when recovering from a marathon, it’s not necessary. Experts recommend focusing on the following factors to support your body after running any marathon.
Moisturizing and nourishing
Before using a massage gun or other favorite recovery tool, it’s important to prioritize your nutrition. Amanda Katz, Equinox Trainer and Strength and running coachpoints out that it is important for post-marathon runners to focus on nutrition once they cross the finish line because the marathon It destroys the body at the cellular level.
“It can take up to nine days for the body to return to normal, and that includes a little bit of damage to your heart, lungs, and muscles,” Katz says. After you get your finisher’s medal, your goal should be to reach for food that consists of carbohydrates and proteinIt is important that hydrate With water and Electrolytes.
Katz admits that the idea of eating after a race may seem impossible and advises athletes not to rely on 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 proteins in the easiest way you can afford them at that moment.
“Eating something easily digestible that contains both protein and carbohydrates — such as a recovery shake — helps provide the building blocks needed to begin muscle and tissue repair while immediately replenishing the body’s glycogen (carbohydrate) stores,” 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 an essential part of your recovery journey after running a long distance race.
Rest accordingly
Kaplanis warns not to prioritize recovery as part of your marathon plan. One of the biggest mistakes that some athletes make is that they return to training too early. “Mentally, they may feel prepared, but physically, their bodies and nervous systems are not, leading them to end up injured, sick, or simply exhausted because their bodies cannot yet handle any more stress,” he says.
Kaplanis admits he learned this lesson the hard way after one Ironman triathlon, when he felt great and decided to return to weightlifting. “Within days, I had shingles, and that experience taught me that recovery isn’t optional; it’s part of the 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 also depends on the athlete. McGraw says factors like fitness level, race conditions and overall health all play a role. “However, for most runners, full recovery usually takes about one to two weeks before structured training can resume,” he says.
Culling has different strategies for athletes based on the distance they have run. For a marathon, she recommends two to four weeks of recovery. “Mind you, your Heart rate It will likely be higher than normal for weeks after the marathon. “Some say it takes several days to recover from the miles you’ve run,” she says.
Recovery will also look different depending on what stage of life you’re in, Kaplanis says. “Parents with young children, people with demanding jobs, or anyone who suffers from chronic sleep deprivation will take longer to bounce back,” he explains.
At the same time, you don’t want to sit all day on your couch. Movement is still important for setting priorities. “For the following week, marathon runners should focus on gentle movement such as WalkingOr swimming, moving or yoga if they wish.
Additionally, there is the mental recovery aspect of participating in a marathon. Culling says it’s common to hit the post-race blues even if you hit a personal best. “This has been your focus for weeks, or sometimes months, and not having that goal can be a difficult adjustment,” she explains. If you have a disappointing race, it can have a psychological impact as well. She advises acknowledging emotional exhaustion after a race, but don’t let it hamper your motivation and enjoyment of running in the long run.
Rest is essential when it comes to recovering from a marathon.
Get some good sleep
Sleep is one of the most important things you can do after an accomplishment like running a marathon. “Getting,” Thompson says Adequate rest It allows the body to go 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 sleep, your body performs deep repairs. McGraw recommends getting a full night’s sleep after a race and taking some naps if possible. “wear Compression socks Wearing boots during your nap can enhance this effect and help improve blood circulation, he adds.
Experts agree that sleep is one of the most important steps in recovery that should not be taken lightly. Culling advises, “Prioritize 8 hours or more And every night, turn off screens early and listen when your body asks for more rest. Don’t limit yourself and allow yourself rest as needed during your recovery.
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