rssOct 18, 2026, 13:30

How to recover after a marathon: Five tips from a physiotherapist

Physical therapist Milou Schooneman offers recovery tips for participants of the Amsterdam Marathon, emphasizing the need for gentle movement, proper nutrition, and hydration. She advises runners to gradually rebuild their training intensity over the week following the race and to seek medical advice if muscle pain persists.

Following the Amsterdam Marathon, physical therapist Milou Schooneman has provided essential guidance for athletes to recover effectively. She emphasizes the importance of light activity, such as gentle walking or cycling, rather than remaining sedentary immediately after the race. It is also crucial to stay hydrated without overconsuming fluids at once, while avoiding alcohol, which can significantly hinder the body's recovery process. Proper nutrition, focusing on proteins and healthy fats rather than excessive sugars, is recommended to stabilize energy levels.

In the days following the event, runners should gradually increase their activity levels, starting with short walks before slowly reintroducing light jogging. Schooneman advises against returning to intense training schedules too quickly to avoid injury. If muscle stiffness and pain persist beyond a week, she suggests seeking professional advice from a doctor or a physical therapist. Following these structured steps helps ensure that athletes recover safely and avoid the common pitfalls associated with the physical strain of marathon running.

Lifestyle Health Amsterdam Netherlands

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Based on reporting by rss. Translated and condensed by LocalHeadlines.

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