🎧 Beyond the Finish Line: The Science of Marathon Recovery

 

Finishing a marathon is a monumental achievement, but recovery is where the real adaptation happens. In this episode of The Rehab Runway, Luke Nelson explores the physiological and psychological science behind marathon recovery — from muscle microtrauma and immune suppression to the emotional “post-marathon blues.”

 

You’ll learn how to optimise the recovery process, balance rest and activity, and understand the timelines for tissue healing, glycogen restoration, and mental reset. Perfect for both runners and health professionals looking to guide athletes back to full performance.

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Topics Covered:

• The physiological impact of 42.2km on muscles, tendons, heart, and immune system

• Recovery timelines for muscles, connective tissue, and energy systems

• Nutrition, hydration, and sleep: the pillars of recovery

• The mental side of recovery — post-race mood, loss of routine, and goal setting

• Load management and gradual return-to-run principles

• Clinical insights: how practitioners can support holistic recovery

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Key Takeaways:

✅ Recovery is the final — and most critical — phase of marathon training.
✅ Respect tissue timelines: muscles may feel fine before they’re fully recovered.
✅ Prioritise nutrition, sleep, and hydration within the first 48 hours.
✅ Acknowledge and normalise post-marathon blues — they’re common and temporary.
✅ Gradual load reintroduction reduces injury risk and supports long-term performance.

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👉 Listen on Spotify

👉 Listen on iTunes​

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🔗 Resources & Links​

• 📱 Follow Luke on Instagram: @sportschiroluke

• 🌐 Learn more & explore upcoming courses: www.healthhp.com.au

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📚 Referenced Research

• Hernando, D., Garatachea, N. & Almeida, R. (2022). Cardiac fatigue after marathon running: A systematic review. Sports Medicine, 52(1), 45–60.

• Howatson, G., Bell, P. G. & Tallent, J. (2010). Effect of tart cherry juice (Prunus cerasus) on recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843–852.

• Lane, A. M., Beedie, C. J., Jones, M. V. & Uphill, M. (2016). The influence of emotions on performance in athletes: An integrated perspective. International Review of Sport and Exercise Psychology, 5(3), 200–223.

• Mündermann, A., King, K. B., Smith, R. L. & Andriacchi, T. P. (2016). Change in serum COMP concentration due to running and its relationship to the biomechanical loads at the knee. Journal of Orthopaedic Research, 27(11), 1408–1414.

• Parm, U., Kiitam, U., Ereline, J. & Pääsuke, M. (2021). Acute kidney injury following endurance running: Incidence and risk factors. European Journal of Applied Physiology, 121(3), 731–741.

• Santos, R. V., Caperuto, E. C., Rosa, L. F. & Costa Rosa, L. F. (2016). Exercise, neuroendocrine responses, and immunity: A review. Exercise Immunology Review, 7(1), 64–98.

• Saunders, P. U., Pyne, D. B., Telford, R. D. & Hawley, J. A. (2018). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465–485.​​