Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
The first few days
Straight after the race, gentle movement, good food, hydration and sleep matter most. The legs will be sore, and that is normal. Very gentle work is safer than deep pressure in the first day or two while the muscles are inflamed and tender. Short, easy walks beat sitting completely still.
Easing back over the week
As the acute soreness settles, slightly firmer recovery work can help tired legs feel better, and easy movement gradually returns. There is no rush to train hard again. A recovery massage a couple of days after the race, when swelling has settled, often feels great and supports the natural recovery process.
Listen for warning signs
Normal soreness eases over days. Sharp pain, a hot or swollen joint, or pain that worsens rather than settles deserves a closer look. Most post-marathon aches are simply fatigue, but it is worth knowing the difference so you do not run through a developing problem.
Key takeaways
- Recovery starts at the finish line — movement, food, sleep
- Gentle work first; firmer recovery massage after a day or two
- Ease back into training over the following week or two
- Sharp pain or a hot, swollen joint needs a closer look
Frequently asked questions
How soon can I get a massage after a marathon?
Usually a day or two later, once acute soreness and any swelling settle. Immediately after, very gentle work is safer than deep pressure.
When can I start training again?
Ease back gradually over the following week or two with easy movement, letting soreness guide you. There is no benefit to rushing hard training.