Marathon recovery is as critical as the race itself, yet too many runners treat it like an afterthought. If you’ve ever crossed the finish line feeling more shredded than celebrated, you’re not alone—and you’re definitely not maximising your marathon recovery.
As the UK’s roads echo with the thud of trainers and the roar of supporters each spring, personal training expert Lucy Ingleby of Mirafit shines a light on nine common errors that could be sabotaging your comeback.
Whether you’re smashing it at the gym or just finding your feet, steering clear of these all-too-common slip-ups can make a world of difference—think quicker recovery, less soreness, and far fewer “why did I do leg day” regrets.
Skipping Post-Workout Nutrition
“One of the most common and easily avoidable mistakes in post-exercise recovery is skipping or delaying proper nutrition. After a workout, your muscles are depleted of glycogen, and the repair process begins almost immediately.
Waiting too long to eat, or neglecting a balanced intake of carbohydrates and protein, can impair your body’s ability to replenish energy stores and repair damaged muscle fibres.
Ideally, you should aim to consume a meal or snack within 30–60 minutes after exercise to optimise recovery and reduce fatigue, setting yourself up for better performance in your next session.”
- Not hydrating properly
“Hydrating might sound basic, but it’s the unsung hero of your post-workout game. You sweat out more than just water—you lose electrolytes too—so if you don’t top up, you’ll end up dragging through your recovery.
Grab a big glass of water or reach for something like coconut water or a low-sugar sports drink to get those salts back on board. Your muscles will thank you, and you’ll be primed to smash your next session.”
3. Overtraining Without Rest Days
“Think of sleep as your secret superpower for bouncing back. When you hit those deep Zzzs, your body releases growth hormone like clockwork to patch up muscle fibres and build strength.
Skip out on those crucial 7–9 hours of quality shut-eye, and you’ll drag through your recovery—and your next workout—like you’re wading through treacle.
Even a quick 20- to 30-minute power nap can reboot your energy and give your muscles extra TLC when you’re training hard.”
4. Neglecting Sleep
“One of the biggest recovery mistakes people make is not prioritising sleep or compromising on its quality. Sleep is when your body does the majority of its muscle repair, tissue regeneration, and energy restoration.
Skimping on sleep, especially after intense workouts, can stall recovery, leave you feeling fatigued, and even increase your risk of injury over time. Consistent, high-quality sleep is essential for optimising both recovery and performance.”
5. Ignoring Muscle Soreness
“Powering through muscle soreness without taking the time for proper recovery techniques is a common mistake that can backfire.
Ignoring soreness and skipping practices like foam rolling, stretching, or active recovery can leave your muscles stiff and tight, which not only hinders performance but also increases the risk of injury.
Incorporating these recovery tools helps improve circulation, relieve tension, and restore muscle flexibility, keeping you on track with your training goals.”
6. Using poor recovery techniques
“Thinking that a few lazy stretches or endless ice baths will do all the heavy lifting? That’s a trap. Sure, static stretching and a chilly plunge have their moments, but they’re not magic bullets.
Don’t let trendy fixes push out the real MVPs of recovery—solid meals, plenty of water, and good sleep. Dial in those essentials first, and you’ll actually give your muscles the TLC they need to bounce back stronger.”
7. Not cooling down after workouts
“Skipping the cooldown? Big no-no. Slam the brakes on a sweat session and your blood can pool in your legs, leaving you woozy or even on the verge of fainting. Plus, you’ll thank yourself later when stiffness doesn’t stick around for days.
Taking a few minutes to let your heart rate ease back, flush out those workout waste products, and stretch things out will have your muscles feeling fresher and far less cranky tomorrow.”
8. Overrelying on Supplements
Leaning on BCAAs and protein shakes as your main recovery hack? It’s a rookie move. Sure, they have their perks, but if you’re skimping on proper meals, skimping on water, or skipping out on good sleep, no powder will swoop in and save the day. Nail the basics first—eat well, hydrate, rest—and let supplements tag along as the supportive sidekick they’re meant to be.
9. Failing to listen to your body
“One of the biggest slip-ups is tuning out what your body’s telling you. If you’re dragging your feet, feeling on edge, or seeing zero gains, that’s a big neon sign saying you need to ease off.
Your muscles might be crying out for an extra rest day or a gentler session. Keep brushing off those warnings and you’ll end up burnt out, sidelined with a niggling injury, or stuck in a performance plateau. So, lean in, hit the brakes when you need to, and tweak your workouts before you crash and burn.“
By sidestepping these nine pitfalls, you’ll give your legs—and your lungs—the best possible shot at bouncing back swiftly.
Embrace smart strategies, from balanced meals to quality shut-eye, and you’ll transform marathon recovery from a chore into a clear competitive advantage.
Discover Mirafit’s full range of workout gear—including pilates and yoga equipment—to support your journey every step of the way.
