Running 
You did it — medal around your neck, legs filing a formal complaint with every stair. What you do in the 48 hours after a marathon decides whether you bounce back in two weeks or limp for two months. Here is the recovery plan our medical team gives every finisher.
The first 30 minutes
Keep walking for 10–15 minutes past the finish line; stopping dead lets blood pool in your legs and dizziness follows. Eat within half an hour — the post-race meal tent serves exactly what you need: carbs to refill, protein to rebuild, and salt to replace. Drink to thirst, not beyond it.
Days 1–3: move gently
Soreness peaks around 48 hours. Walk, swim, or spin easy for 20–30 minutes daily — movement flushes waste faster than the couch does. Sleep 8+ hours; growth hormone released in deep sleep is your best repair crew. Skip the celebratory long run: no running for at least three days after a full marathon.
Week 1–2: rebuild the base
- Run-walk returns: 20–30 minutes easy, every other day, only when stairs stop hurting.
- Eat like training: keep protein high and colors on the plate; your muscles are still rebuilding.
- Book the boring stuff: replace worn shoes, treat hot spots and blisters, stretch calves and hip flexors daily.
When to worry
Normal: heavy legs, mild swelling, one restless night. Not normal: sharp localized pain, swelling in one calf, dark urine, or fever. Our race medical tent stays open until the course closes, and the help center page lists post-race clinics for the week after.
Recover well and the medal on your wall becomes the start of the next journey — most Marigold Mile finishers register for the next distance within a month. We will see you at the start line.
