How To Recover From The NYC Marathon

Are you participating in this year's NYC Marathon? Make things easy by learning how to recover from a marathon with PRESS! Join us as we discuss the essential aspects of post-marathon recovery, including why recovery is important, how to recover effectively, factors that can impact your recovery process, and why incorporating a massage into your recovery plan may greatly benefit you after conquering the NYC Marathon.

Looking for help with your post-race recovery? PRESS is the ultimate solution! We offer a special Signature Massage (a therapeutic blend of soothing, relaxing Swedish and orthopedic deep tissue massage therapy) to help alleviate post-race soreness, promote muscle repair, and restore your body's balance. 

Book a session with us today and experience the power of a high-quality marathon recovery massage!

What Is The NYC Marathon?

The NYC Marathon is a yearly event where runners go through the five boroughs of New York City; the Bronx, Brooklyn, Queens, Staten Island, and Manhattan. It's one of the world's largest and most popular marathons, attracting over 50,000 runners worldwide every year. 

This 26.2-mile race is usually held on the first Sunday of November, and participants must complete the course in six hours or less. The event usually starts and ends in Central Park and has been held every year since 1970. 

What is the NYC marathon?

Why Is Recovering After A Marathon Important?

Marathon running can stress your body significantly, especially if you train for it more than four times a week.1 It can result in fatigue, soreness, and even injury. 

The primary goal of recovery after a marathon is to reduce muscle soreness and fatigue. Proper recovery can lessen your pain and inflammation, replenish the body's energy stores, and improve the body's immune system. 

Did you know you're more prone to upper respiratory infections like the flu or the common cold when you constantly and intensely exercise?2 While moderate exercise improves the immune system, acute or chronic periods of intense exercise can compromise the immune system - all the more reason to take care of yourself after a marathon!

Other reasons to engage in the best proper recovery practices after a marathon include:

Faster Muscle Repair

Muscle repair is one of the most important aspects of recovery after a marathon. And with the right diet and proper rest, you can experience faster muscle repair. Your muscles suffer from intense strain and fatigue from long-distance running, so it's important to give them the best chance of recovering quickly and efficiently. 

Reduced Muscle Soreness

Reduced muscle soreness will help you deal with life after a marathon, and there are several ways to achieve it. The most important thing is to ensure your body is adequately rested and hydrated. Proper nutrition and gentle stretching can also reduce muscle soreness, as well as massage sessions. 

Improved Immune System Function

Again, your body and immune system weaken after running a marathon, but there might be a way to combat this. Proper recovery practices, such as getting enough sleep, eating a balanced diet, and taking supplements like vitamin C, zinc, and probiotics can support your immune system and reduce inflammation.

Enhanced Glycogen Replenishment

Glycogen is the form of energy that our body stores in our muscles and liver. It helps us move around. So replenishing it is a critical part of the recovery process after a marathon. Without proper recovery, you may find it hard to replenish your glycogen levels, which will make it challenging to quickly return to your pre-marathon levels of energy and performance. 

Minimized Risk Of Injury

To properly recover after running a marathon, you need to minimize your risk of injury. Taking the time to properly stretch and rest, ensuring proper nutrition and hydration, and getting a massage can reduce that risk. 

Want to reap the full benefits of high-quality massage? Check out PRESS today! Our highly experienced licensed massage therapists specialize in post-marathon recovery and can help you recover faster and more effectively. They can target specific muscle groups, reduce muscle tension, improve blood circulation, and promote relaxation, all of which contribute to a quicker recovery and a reduced risk of injury. Additionally, they can provide valuable advice on self-care techniques and exercises to aid in your recovery process. 

Book a session with us today, and let us help you bounce back stronger after your marathon!

How Do You Recover From The NYC Marathon?

The best way to recover from the NYC Marathon is to learn some nutrition, rest, and injury prevention techniques to bounce back faster. Let's discuss those in detail:


After running a marathon, give your body at least one day of complete rest. This means refraining from strenuous activities like running and getting adequate sleep, which should be about eight hours a day. 

Resting will help reduce inflammation, repair muscle tissue, and restore glycogen levels. Likewise, sleeping will let your body renormalize the changes that happened while you were awake, enabling hormone regulation and the coordination of some cellular and metabolic processes.³ 


You lose plenty of fluids when running the marathon, so it's important to rehydrate yourself as soon as you're done running and keep yourself hydrated after that. Rehydration can reduce oxidative stress and inflammation and reverse dehydration-induced effects like mood disruptions, which should help you recover from a marathon faster. 

Proper Nutrition

Eating the right food after a marathon will help replenish lost energy, repair muscle damage, and reduce inflammation. Hence, it's important to eat a balanced diet that includes carbohydrates, proteins, and healthy fats. 

Carbohydrates are essential for restoring muscle glycogen, the stored form of glucose that supplies you with energy. Meanwhile, protein builds and repairs muscle tissue, and healthy fats reduce inflammation and provide energy.

To recover from the NYC Marathon, eat carbohydrates and proteins in the first few hours after your marathon, such as whole-grain bread, lean meats, nuts, and seeds. Then, in the hours and days following the NYC marathon, focus on refueling and replenishing your body with nutrients. Eating a balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats will help your body recover more quickly. 

Gentle Stretching

Gentle stretching is a great way to help your body recover from the NYC Marathon. Stretching improves circulation, reduces muscle soreness, and increases flexibility.5 Here's how you can practice gentle stretches after a marathon:

  • To stretch the calves, stand facing a wall and place one foot behind the other. Lean forward and press your front heel into the ground. You should feel a gentle stretch in your calves. Hold this for 30 seconds.
  • For the hamstrings, sit on the floor with both legs extended. Bend your right leg and place the sole of your right foot against the inside of your left thigh. Reach forward with both arms and hold for 30 seconds.
  • To stretch the quads, stand with your feet shoulder-width apart. Bend your right knee and grab your right foot with your right hand. Pull your foot towards your glutes and hold for 30 seconds. 
  • For the glutes, stand with your feet shoulder-width apart. Cross your right ankle over your left thigh. Reach forward with both arms and hold for 30 seconds. 

Remember to stretch slowly and never force a stretch or bounce. Stretching should be comfortable and never cause pain. After stretching, take a few minutes to relax and let your body recover.


Another effective way to recover from a marathon is to get a massage. Massages improve blood flow, reduce inflammation, decrease muscle soreness, increase flexibility, and relax your body.6 This should help reduce your body's physical strain, improve its range of motion, decrease overall stress, and improve sleep quality.

If you're just around New York City, why not book a relaxing massage session with PRESS? PRESS is one of the best places to get a massage after the NYC Marathon. We specialize in tailoring massage treatments to meet your specific needs and focus on promoting recovery and relaxation. Contact us today to learn more about our services!

Factors That Affect Recovery After A Marathon

Several factors can significantly impact the recovery process following a marathon:

  • Fitness Level: Those with higher fitness levels often recover faster than those with lower fitness levels.
  • Nutrition: Eating a balanced diet with plenty of carbohydrates, proteins, and fats can speed up recovery.
  • Sleep: Adequate sleep helps to repair damaged muscles and replenish energy stores.
  • Stress: High levels of stress can interfere with the body's ability to recover from a marathon, so it's important to manage stress levels to ensure a speedy recovery.

Why Getting A Massage Is The Best Recovery Method

Getting a massage after a marathon is one of the most effective ways to recover quickly and efficiently. Massage therapy can help reduce muscle soreness and fatigue, improve circulation, and reduce inflammation. It can also restore your range of motion and reduce the risk of injury by increasing flexibility and promoting relaxation.

So, press pause on pain with our Signature Massage! We typically start with long, gliding strokes to improve circulation, followed by strong pressure to relieve muscle pain and loosen knots. The goal is to help you restore your body and recover from your injuries, and it's 100% tailored to suit your individual needs. You can just walk in, have the best massage of your life, and float out. Treat yourself today!

Why getting a massage is the best recovery method

Where To Get The Best Massage For Recovery After The NYC Marathon?

When finding the best massage for recovery after the NYC Marathon, search for a massage therapist who is experienced in treating athletes and is certified in sports massage techniques. This will ensure that your massage therapist understands the specific needs of a marathon runner and can provide a tailored treatment plan for your recovery.

PRESS is the go-to source for all your post-marathon recovery needs in NYC. Our licensed massage therapists have extensive experience in treating athletes and offer various massage techniques, including Swedish massage, deep tissue massage, and trigger point therapy, to help alleviate muscle soreness, improve circulation, and promote faster recovery. 

Book a session with us today and experience the benefits of our specialized post-marathon recovery massages!

Revitalize Your NYC Marathon Recovery With PRESS Modern Massage

After a long and grueling marathon, recovery is essential to return to your peak performance. Massage therapy is a great way to reduce soreness, improve circulation, and help your body heal faster. PRESS is the leading provider of massage therapy services that can help NYC marathon runners revitalize their recovery.

At PRESS, we understand the demands that the NYC Marathon places on your body. That's why our licensed massage therapists utilize a combination of deep tissue massage, sports massage, and myofascial release techniques to target the areas of your body that the marathon has most impacted. 

In addition, our modern massage treatments also focus on mental and emotional rejuvenation. We create a serene and tranquil environment where you can unwind and release any post-race tension or stress. Our therapists are trained in relaxation techniques that promote deep relaxation and a sense of overall well-being. 

What's more, we prioritize using high-quality natural oils to enhance the therapeutic effects of our massages. These premium products are carefully selected to nourish and hydrate your skin, leaving you feeling refreshed and rejuvenated from head to toe. 

So don't let post-marathon soreness and fatigue hold you back from reaching your full potential - book a session with us today and let us help you recover and recharge your body and mind. 

Final Thoughts On How To Recover From The NYC Marathon

Recovering from the NYC Marathon is a challenging but rewarding experience. Regardless of your chosen recovery methods, remember you've just finished a 26.2-mile run, and take it easy on yourself. Get proper rest, nutrition, and hydration to make your recovery easier - and treat yourself to a massage with PRESS if possible! 

Check out our promotions and offers for exclusive discounts.

For related topics, check out these articles:


Can you exercise a day after a marathon?

It is generally recommended to take three to seven days completely off from exercise after completing a marathon. This period allows your body to recover and heal from the intense physical stress of the race.

How do I reduce inflammation after a marathon?

Rest, hydration, and proper nutrition are all important for reducing inflammation. You can also enjoy some light stretching, a massage session, or ice therapy to help alleviate inflammation after a marathon.

Why can't I sleep after a marathon?

Difficulty sleeping after a marathon can be attributed to various factors, including the lingering adrenergic effects of intense physical exertion. These effects can stimulate the release of stress hormones such as adrenaline, which can interfere with the body's ability to relax and fall asleep.

Is it good to go to the sauna after a marathon?

Going to the sauna after a marathon is okay. The heat from the sauna can decrease inflammation and improve circulation, but it is important to stay well-hydrated and avoid staying there for too long.

What do athletes eat after a marathon?

Athletes usually eat a balanced meal that includes carbohydrates, proteins, and healthy fats to restore energy levels and promote muscle recovery. They may also drink plenty of fluids to replace lost electrolytes and rehydrate the body.


  1. Toresdahl, B., McElheny, K., Metzl, J., Kinderknecht, J., Quijano, B., Ammerman, B., & Fontana, M. A. (2022). Factors associated with injuries in first-time marathon runners from the New York City marathon. The Physician and sportsmedicine, 50(3), 227–232.
  2. Jones, A. W., & Davison, G. (2019). Exercise, Immunity, and Illness. Muscle and Exercise Physiology, 317–344.
  3. Vyazovskiy V. V. (2015). Sleep, recovery, and metaregulation: explaining the benefits of sleep. Nature and science of sleep, 7, 171–184.
  4. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458.
  5. Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. The Cochrane database of systematic reviews, (7), CD004577.
  6. Department of Health & Human Services. (2000, August 25). Massage. Better Health Channel.
Posted on Mon, Jun 26, 2023