How to Recover After the Manchester Half - Backed By Science

Crossing the finish line at the Manchester Half Marathon is an incredible achievement - but your body has just undergone significant physiological stress. The next few day are crucial for recovery and reducing your risk of injury.

As physiotherapists, we often see runners either doing nothing for a week or returning to training too quickly. Research shows that structured, gradual recovery. helps restore muscle function faster and protects against overuse injuries.

🧬 1. Understanding What Happens to Your Muscles

Running 13.1 miles creates microscopic tears in your muscle fibres and connective tissues. A 2016 study found that markers of muscle damage - including creatine kinase (CK) and myoglobin - remain elevated for up to 72 hours post-race, even in trained endurance runners.

This explains the soreness, stiffness, and heaviness you feel - known as DOMS (Delayed Onset Muscle Soreness). It's a normal part of the recovery process, not an injury.

💧2. Hydration and Nutrition: The Recovery Foundations

Fluid and nutrition restoration start as soon as you cross the finish line. The American College of Sports Medicine recommends replacing 1.5 litres of fluid for every kilogram of body weight lost during endurance activity.

Nutritionally, focus on:

• Carbohydrates to replenish glycogen stores

• Protein to aid muscle repair

• Electrolytes (sodium, potassium) for fluid balance

A 2018 review concluded that ingesting 20-25g of high quality protein every 3-4 hours enhances protein synthesis which reduces soreness.

🚶🏼 3. Active Recovery Beats Complete Rest

Evidence consistently supports gentle movement over total rest. A 2019 study showed that runners engaging in low-intensity activity (walking of cycling) 24-48 hours after a marathon recovered strength and flexibility faster and reported less soreness compared to those who remained sedentary.

💡Practical guideline:

• Day 1-2: Light walking or gentle cycling (15-20 mins)

• Day 3-4: Add mobility work and stretching

• After day 5: Gradual return to easy runs if soreness has subsided

💆🏼 4. Massage and Physiotherapy: Timing is Everything

Massage can support recovery - but intensity and timing matter. A meta-analysis found that gentle massage 24-48 hours post-exercise can reduce DOMS and improve perceived recovery, whereas deep tissue massage too early may increase inflammation.

A post-race physiotherapy session can also:

• Identify early signs of overuse injuries

• Address mobility restrictions

• Provide guidance for structured return-to-run progression

⚠️ 5. When Soreness Isn't Normal

Typical muscle soreness peaks around 48 hours and resolves within 5-7 days. Seek physiotherapy assessment if you experience:

• Sharp or localised pain

• Swelling or visible bruising

• Pain that worsens rather than improves

• Difficulty weight-bearing or walking normally

These symptoms may indicate muscle strain, stress reaction, or tendon overload - conditions that benefit from early physiotherapy input.

🌟 Summary: Evidence-Based Recovery Timeline

🏁 In Summary

Recovery isn't about doing nothing - it's about doing the right things, at the right time. By following an evidence-based approach, you'll feel better, recover faster, and reduce your risk of injury heading into your next race.

If you're unsure whether your soreness is normal or would like a personalised recovery plan, our physiotherapists are here to help.

📍 Bodytherapy UK Physiotherapy - post-race recovery sessions available this week.

💬 Book online or call us!

📚 References

• Skenderi, K.P., Kavouras, S.A., Anastasiou, C.A., Yiannakouris, N., & Matalas, A.L. (2016). Exertional muscle damage and inflammation after a marathon race and their relationship to training status. Frontiers in Physiology, 7, 519. https://doi.org/10.3389/fphys.2016.00519

• Sawka, M.N., et al. (2021). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 53(2), 435–458.

• Jäger, R., et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8

• Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review. Sports Medicine, 48(7), 1511–1530. https://doi.org/10.1007/s40279-018-0919-2

• Dupuy, O., et al. (2019). Effect of active recovery on muscle performance after strenuous exercise: A systematic review and meta-analysis. European Journal of Applied Physiology, 119(2), 277–291.

Image 1: Photo by sporlab on Unsplash

Image 2: Photo by Miguel A Amutio on Unsplash