What to do in the first 24 hours after a sub-3 marathon

You’ve done it. Sub-3. A milestone many only dream of. But what happens next is just as important. The first 24 hours after a marathon are a delicate window - a time for celebration, yes but more importantly for recovery. What you do now will affect how well you bounce back both physically and mentally so it’s worth approaching this window with care and intent:

1. Don’t sit down - keep moving

It’s deeply tempting to collapse in a heap the moment you cross the finish line but doing so can backfire quickly. Your blood is still pumping, your muscles are vulnerable and sitting too soon can trigger cramps, faintness or just a sense of seizing up. Keep walking even if it’s just slow loops around the reunion area or back to your bag. Stay on your feet for 15 to 30 minutes. It helps more than you might think.

2. Prioritise recovery nutrition - fast

In the first 20 to 30 minutes after finishing, your body is in a state of heightened receptivity. Get some proper fuel in early. Personally I go for a 50g Ufit protein shake I’ve left in my baggage area followed by something plain but effective like a banana or flapjack. The main thing is to combine protein and carbs quickly. And hydrate. Don’t wait until you feel thirsty. Start replenishing fluids immediately aiming for water first then electrolytes.

Don’t depend on the post-race goodie bag. The snacks are often nutritionally poor and not designed for serious recovery. Prepare your own and make them easy to access ideally with help from a friend or supporter.

3. Cool down - literally

Your body will still be running hot for quite some time. One of the most effective and underrated strategies is simply pouring water over your head or wrists. It sounds basic but it works. Your soaked kit will dry faster than you think and you’ll feel more human almost instantly. Conversely if the weather is cold, be ready with a warm layer or foil blanket. Once your adrenaline drops you can go from boiling to freezing in minutes.

4. Eat what you can - and enjoy it

Your digestive system might be a bit off-kilter but the sooner you can get a proper meal in the better. There’s something primal and satisfying about a big salty carby plate of food post-marathon. I still remember a chicken burger after London 2023 that tasted like the best thing I’d ever eaten. Was it actually good? Probably not. But in that moment it was glorious.

If you can, have something pre-arranged. Even better, get someone to order for you. It’ll spare you from wandering around in a daze trying to read menus with glazed eyes.

5. Expect the hobble - plan support

Even if you finished strong your legs will soon remind you that you just ran 26.2 miles at intensity. The stiffness creeps in fast. You’ll walk like a parody of yourself. Getting to the train or navigating stairs becomes a saga. Bring slides or cushioned trainers to change into and if you’ve got someone to lean on use them. Post-race public transport is not the moment to be proud.

6. Do not book another race

I know a number of friends who, after cramping up or narrowly missing their goal time, have forked out serious money within hours of finishing to sign up for a "Round Two" marathon just a week or two later. Almost none of them made it to the start line. The fatigue caught up. The ambition was real but the timing was wrong.

Now is not the time to be impulsive. Let the dust settle. Focus on recovery first then pause and reflect. The next goal can wait until you’ve fully absorbed this one.

7. Phone detox

After my last London, I spent far too long on my phone. Giving kudos, responding to messages and scrolling through other people’s splits. I wish I hadn’t. Those hours after the race are yours. Let it breathe. Go quiet. Talk to the people you shared the day with. Give yourself time to absorb what you’ve just done before turning it into digital content or conversation.

8. Avoid alcohol - seriously

I’ve made this mistake. After the Yorkshire Marathon 2022, I had a couple of celebratory cans of lager on the train home. I was already dehydrated, my blood sugar was low and the alcohol just made everything worse. I couldn’t tell if I felt lightheaded from the race, the beer or both. It also somehow took the edge off the sense of pride. Recovery is already compromised after a marathon. Alcohol delays it further. Stick to water, electrolytes and shakes. Save the celebration for later in the week.

9. Rest smart - don’t overdo it

You might feel energised after the race. That doesn’t mean your body isn’t in a state of emergency repair. Shower (cool or lukewarm), lie down, elevate your legs and allow yourself to settle. Go for a short walk in the evening if you like but avoid foam rollers, yoga sessions or any sort of active recovery that places further demand on inflamed muscle tissue. It’s not the time.

10. Hydrate until your urine clears

Keep drinking steadily. A simple but reliable measure is urine colour. Aim for clear not cloudy. If you’ve taken beetroot juice recently (or red-coloured sports drinks), don’t panic when things come out pink - wait a few hours and reassess. In the meantime keep sipping. Dehydration is the silent enemy in recovery.

The moment it becomes real

There’s a moment often overlooked when the whole thing lands: the chip time. You’re finally reunited with your phone maybe after a long detour or a wait at bag drop and you see it there. Your official time. Sometimes it's exactly what you hoped. Sometimes it's a cruel few seconds over. Either way that number stays with you. A marker. A memory. Something you earned.

Final thought: this isn’t just a race

Crossing the finish line isn’t just about a few hours on the road. It’s the culmination of months maybe years of commitment. Of early mornings, cold runs, disciplined nights and hard choices. The post-marathon feeling is often euphoric. But sometimes it’s weirdly hollow too. That’s normal.

Let both things exist. Recovery in its fullest sense means acknowledging the emotional crash as well as the physical fatigue.

Tomorrow when the DOMS kick in and the adrenaline wears off, that’s when the true aftermath begins.

We’ll talk about that next.