Image: Nike at NEXT
Whether you’re a first-time marathoner or a seasoned runner, what you do after crossing the finish line is just as important as the training that got you there. To help runners recover smarter, the team at NEXT has partnered with fitness expert and director at Inform Medical body analysis, Ben Teasdale, to offer expert advice on post-marathon recovery.
UK Google searches for ‘Marathon outfit’ have increased by 61% in the last week¹ in the build-up to the London Marathon, along with TikTok posts of ‘Running Fit Check’ and ‘Running OOTD’, so it’s safe to say that looking the part is important to many. When it comes to the end of the race celebrations, though, planning ahead is important too.
From immediate race-day essentials to smart recovery strategies in the following days, Ben and the NEXT team have shared their top tips for staying comfortable, supported, and proud of your achievement, long after the medals are handed out.
Immediately after the race, there are a few things to keep in mind:
Be prepared for post-race
“People often underestimate how cold they’ll be after crossing the finish line. If you’ve got friends or family supporting you, you can ask them to bring a sweatshirt or hoodie to put on. You might also want to bring some sweatpants to put on over your running shorts if your legs get cold. Alternatively, a lot of events run a bag drop service, so you can take something warm with you to put on afterwards.
You might also want to bring some slip-on shoes like sliders or sandals to give your feet a break from your trainers post-run.
Keep moving
“It’ll be tempting to collapse onto the floor after having completed a marathon, but if you can, try to keep moving by walking at a gentle pace to flush out the lactic acid from your muscles and avoid stiffness and soreness. Try to keep moving for at least 10-15 minutes post-race.”
Make plans for getting home
“Plan your travel route home ahead of time. Often, there may be road closures and lots of congestion around Marathon routes, so be sure to have a plan in place for how you’re getting home to avoid having to do even more steps and exert more energy.
Refuel & hydrate
“Quite often, people will feel as though they have no appetite after running, but it’s important to refuel. Your body will have lost a lot of salts, so a hydration or electrolyte drink can help to replenish these. You’ll want to focus on carbohydrates and protein to refuel, but I wouldn’t advise eating a full meal immediately after. A small snack such as a banana or protein shake in the hour following the race should help you to get your blood sugar levels back to normal.”
The team at NEXT have put together their top picks for your post-marathon outfit, to ensure you’re comfortable and cosy when celebrating your achievement.
A spokesperson at NEXT says:
“Having a cosy tracksuit to slip on over the top of your race gear is a great idea to keep you warm and comfortable if you’re staying out to soak up the atmosphere. This is also a good option post-shower if you’re heading home. Opt for a loose, oversized fit hoodie or sweatshirt and wide-leg joggers for optimum comfort.”
self. Black Wide Leg Joggers, £25
- Available in Black, Pink and Stone
- Regular and Petite length
- Sizes XS-2XL
- Available in Black, Ecru White, Grey, Mauve Purple, Pink, Teal Blue and Teal Blue Graphic
- Regular and Petite
- Sizes XS-2XL
“Take the pressure off your feet by slipping on a pair of flip-flops or sliders to allow them to cool down and breathe. Just ensure it has a thick enough sole to give your foot some support.”
Cream White Chunky Beach Sliders Sandals, £18
- Available in Cream White and Blue
- Sizes EU 36-43
In the days following your race, there are also some things to consider, Ben says:
Prioritise rest
“You won’t want to be completely sedentary in the days after your race, but you should definitely take it easy on your body. Avoid running again for at least 5-7 days following your marathon, but get out on a walk to keep your muscles moving. When you do feel like exercising again, consider light-impact movement such as swimming or cycling.”
Listen to your body and make adjustments
“If you have any niggling pains or joint issues, give them time to recover. Often your feet might feel sore or swollen (and your toenails might also be bruised!), so wearing light sandals or sliders instead of trainers in the days following can help to relieve this.”
To shop post-marathon outfit or for running outfit inspiration, visit the NEXT website.
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