Recovery tips for long-distance runners

From hydration to muscle pains, head coach Georgia Weir shares her top tips for post-run recovery.

Long runs are essential for marathon training, but they won’t be as effective without these recovery tips from TCS Sydney Marathon Head Coach Georgia Weir.

Long runs are where a lot of the marathon work happens, but recovery is what allows your body to absorb the training and come back stronger for the next session.

Here are six things I prioritise after a long run:

1. Sleep 

This is where most recovery happens. Quality sleep supports muscle repair, energy levels, and overall performance throughout a training block.

2. Hydration 

Replacing fluids and electrolytes after a long run is critical, especially after warmer sessions or heavy sweat loss.

3. Nutrition 

Aim to refuel within 30 to 60 minutes with carbohydrates and protein to support recovery and replenish energy stores.

4. Mobility 

Gentle stretching, walking, or mobility work can help reduce stiffness and keep your body moving well.

5. Mindfulness 

Recovery isn’t just physical. Slowing down and allowing your nervous system to settle is an important part of recovery too.

6. Muscle Care 

Tight muscles and soreness are a normal part of marathon training, especially as training volume builds. Products like Pain Away Original Joint & Muscle Pain Relief Cream can be a useful addition to your recovery routine, helping provide fast-acting relief for mild joint pain and muscle soreness after big training sessions.

Want more expert training advice? Find the best running content here.