Paris Marathon 2025: Our Tips for a Smooth Recovery

Stay well hydrated, little and often

Even if a beer is calling your name at the finish, you should reach for a bottle of still or sparkling water first. It may not sound very exciting, but after a marathon, hydration is one of the first things to address if you want to recover properly. Between the effort of the marathon and the sweat you’ve lost, your body is short on both water and salt. Replace those losses by drinking regularly in small sips. An isotonic drink can also provide sodium, magnesium and potassium.

A few slightly more “festive” drinks can also support recovery: coconut water, which is rich in potassium; chocolate milk or plant-based milk smoothies, packed with protein and carbohydrates; and antioxidant-rich drinks such as red berry juice.

Obviously, you deserve a little treat after such a big effort. Raise a glass to your performance, but don’t overdo it if you want to recover well from this Paris Marathon.

Post-race nutrition

Nutrition plays a crucial role in recovery after a marathon or any long effort. It supports muscle recovery, the replenishment of energy stores and the reduction of inflammation. As you’d expect, some foods are better choices than others when it comes to recovering from the Paris Marathon.

You can certainly treat yourself to a good meal at a restaurant, but some foods deserve particular attention. A marathon digs deep into your glycogen stores, so rebuilding them is essential. Focus on carbohydrates such as rice, sweet potatoes, pasta and quinoa. Protein is essential for repairing muscle fibres, and you’ll find it in eggs, fish, yoghurt and legumes. Healthy fats help fight inflammation and support muscle regeneration. Enjoy avocado, nuts and oily fish. Finally, foods rich in antioxidants such as berries and green vegetables help combat the oxidative stress caused by intense exercise.

Recovery techniques

Alongside nutrition and hydration, you can use a range of recovery techniques to help with muscle regeneration.

Cold can help ease inflammation caused by the marathon’s intense effort. If possible, take a cold bath or try cryotherapy soon after the race. Compression socks support blood flow and therefore muscle recovery. They take up virtually no space in your bag, although they can be more or less easy to pull on after a marathon. Different types of massage can ease muscle tension, whether it’s an arnica oil massage or work with a foam roller or massage ball. Start gently and build up the pressure gradually, as you may be quite sore in the first few hours after the race. To relax and loosen your muscles, you can take a warm bath a little later on.

Rest and get plenty of sleep

A few good nights of sleep are hard to beat when it comes to recovery. They allow you to recover mentally and physically from the long Paris Marathon adventure. Runners often underestimate the importance of sleep and rest, even though both are an integral part of training and performance. Sleep helps restore the nervous system and improve motor coordination before you return to training. During deep sleep, the body also releases growth hormones that help repair muscle damage. If you’re struggling to get a full night’s sleep, try adding short 20- to 30-minute naps in the afternoon whenever possible.

Return to sport gradually

When it comes to returning to sport, the advice is to do so gradually. Even if you feel recovered and your muscles no longer ache, marathon training and the race itself put your body through a long and demanding effort. It can take several days, or even several weeks, typically two to three weeks, to recover fully.

Start with low-impact sports such as cycling, walking or swimming. These gentler disciplines place less stress and strain on your muscles. After a long period of run training, it’s natural to feel like switching to another sport. These cross-training activities are a perfect way to do it.

When you feel ready to start running again, begin with easy aerobic runs. Pay attention to how you feel and don’t ask too much of your body too soon.

After successfully completing the Paris Marathon, you can now put a complete recovery plan in place. Enjoy yourself, but don’t forget the basics of recovery if you want to embark on a new marathon training cycle.