{"id":65422,"date":"2026-04-27T08:38:02","date_gmt":"2026-04-27T06:38:02","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/72-hours-post-marathon-recovery-research-2026\/"},"modified":"2026-06-06T12:59:47","modified_gmt":"2026-06-06T10:59:47","slug":"72-hours-post-marathon-recovery-research-2026","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/72-hours-post-marathon-recovery-research-2026\/","title":{"rendered":"72 Hours After the Marathon: How to Recover Right"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">6 Min. Read Time<\/p>\n<p><strong>Marathon recovery starts after the finish line, not the next morning. The first 72 hours decide how your legs handle CK levels, sore muscles, protein timing and the first easy run.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border-left:4px solid #00FFFF;overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.3;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Quick Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Creatine kinase levels peak 24 to 48 hours after the marathon and visibly drop within 72 hours. This means: days 1 and 2 are the key phases.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Sleep is the strongest recovery lever &#8211; especially in the first two nights. Aim for 8 to 9 hours, cool room.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Protein within the first two hours post-race reduces markers for muscle damage according to current studies &#8211; target around 0.3 grams per kilogram of body weight.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Ice baths lower subjective muscle soreness, but also dampen training adaptation. In the context of race day: rather helpful, often counterproductive in training.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> First easy run no earlier than day 4 to 7. Running earlier measurably prolongs the recovery phase.<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height:1.5;\">What really happens in the body: muscle damage in numbers<\/h2>\n<p>Completing a marathon leaves its mark at the cellular level. Creatine kinase (CK) is the most well-known marker for muscle damage &#8211; the enzyme leaks from damaged muscle fibers into the bloodstream and can be measured. Studies published in the Journal of Sports Sciences and the European Journal of Applied Physiology show a consistent picture: CK levels surge immediately after the race and peak between 24 and 48 hours. Only then does the decline begin.<\/p>\n<p>A study at the University of New Hampshire tracked CK levels in marathon runners over 72 hours. The result: after 48 hours, the values are still significantly elevated, and after 72 hours, they drop visibly but not to baseline levels. Complete normalization often takes up to a week &#8211; faster in trained runners than in hobby runners.<\/p>\n<div style=\"display:flex;gap:16px;margin:32px 0;\">\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">24-48 h<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Peak CK levels after a marathon<\/div>\n<\/div>\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">72 h<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Visible drop, but not yet to baseline<\/div>\n<\/div>\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">7-14 days<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Until complete normalization of markers<\/div>\n<\/div>\n<\/div>\n<p>For context: the absolute values say little about your recovery time. They only indicate that cellular repair processes are underway. What really matters is function. If you can climb stairs normally again after 72 hours and the sharp thigh pain is gone, you&#8217;re on track.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height:1.5;\">The 72-Hour Protocol in Four Phases<\/h2>\n<p>Not every step is equally important. The biggest levers are in the first 24 hours &#8211; that&#8217;s where you determine how tough the next few days will be.<\/p>\n<div style=\"margin:32px 0;\">\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:20px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#008B8B;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.9em;\">1<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:600;\">Hours 0 to 2: Nutrient Window<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Carbohydrates plus protein within the first 60 to 120 minutes. Guideline: around 1 gram of carbohydrates and 0.3 grams of protein per kilogram of body weight. Fluids with electrolytes, not plain water in large quantities. A recent review on PubMed shows that protein supplementation during or after the marathon measurably influences recovery.<\/p>\n<\/div>\n<\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:20px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#008B8B;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.9em;\">2<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:600;\">Hours 2 to 24: Movement Instead of Bed Rest<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">15 to 20 minutes of light walking in the evening reduces congestion in calves and thighs. Gentle mobility (hip flexor, calf stretch, foot roller) for 30 seconds per side. No stretching to extreme ranges &#8211; this further tears micro-injured muscle fibers. First night: cool room, plan for 8 to 9 hours.<\/p>\n<\/div>\n<\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:20px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#008B8B;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.9em;\">3<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:600;\">Days 2 to 3: Active Recovery Without Running<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Swimming, light cycling, or cross-trainer &#8211; 20 to 40 minutes each at a heart rate below 130. A randomized study compared running, elliptical trainer, and rest in the week after the marathon: the elliptical group recovered best &#8211; movement without impact accelerates regeneration compared to complete standstill.<\/p>\n<\/div>\n<\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#008B8B;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.9em;\">4<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:600;\">Hours 48 to 72: Mobility Reset and Control<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Now&#8217;s the time for targeted mobility &#8211; fascia roll on thighs and calves, 90\/90 hip opener, ankle dorsiflexion. If after 72 hours you still experience stabbing pain in the knee or shin: no running. The first short run (20 to 30 minutes, easy) comes no earlier than day 4, more likely day 6 to 7.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height:1.5;\">The Myth-Busting Check: Ice Baths, Compression, Massage<\/h2>\n<p>Instagram shows ice baths after every run. The study situation is more nuanced. Cold therapy after a marathon actually reduces subjective muscle soreness and short-term inflammation markers. The catch: the same inflammatory response is also a signal for training adaptation. Ice baths after every run measurably slow down long-term muscle building. After a marathon as a one-time event: okay, if it helps you. In daily training: better less often.<\/p>\n<blockquote style=\"border-left:4px solid #95C2D5;margin:24px 0;padding:16px 20px;background:#f0f7fa;border-radius:0 8px 8px 0;font-size:1.05em;line-height:1.6;color:#333;\"><p>\n&#8220;Compression socks have small but consistent effects on subjective recovery feelings in meta-analyses. The objective benefit is less than the marketing suggests &#8211; but they don&#8217;t harm.&#8221;<br \/>\n<cite style=\"display:block;margin-top:8px;font-size:0.8em;color:#666;\">&#8211; Paraphrased from recent reviews in sports medicine literature<\/cite><\/p><\/blockquote>\n<p>Massage reduces short-term muscle soreness values on scales between 1 and 10 by one to two points. Injury prevention and measurable recovery time are not accelerated by this. Those who enjoy going to physio: fine. Those who want to save it: also fine. The biggest lever remains unspectacular &#8211; <a href=\"https:\/\/www.inspiredbysports.com\/en\/bouldering-psychology-how-hard-moves-rewire-your-brain\/\">sleep, nutrition, patient movement<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height:1.5;\">When to See a Doctor<\/h2>\n<p>Dark, tea-colored urine within the first 24 hours is a warning sign &#8211; it could indicate rhabdomyolysis, a massive breakdown of muscle fibers that puts a strain on the kidneys. See a doctor immediately. The same applies to: persistent chest pain, shortness of breath at rest, or a racing heart that doesn&#8217;t subside after 20 minutes. Swelling and severe pain in one calf that doesn&#8217;t improve after 48 hours &#8211; thrombosis check.<\/p>\n<p>For most recreational runners, the worst is over after 72 hours, and you&#8217;re back to regular <a href=\"https:\/\/www.inspiredbysports.com\/en\/endurance-after-50-what-2026-research-says-about-midlife\/\">endurance training<\/a> within 10 to 14 days. The rule is: listening to your body comes before ambition. A lingering infection after the race day will cost you four weeks, while running a day too early will cost you ten days.<\/p>\n<p>&nbsp;<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border-left:4px solid #00FFFF;\">\n<h2 style=\"line-height:1.3;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to expand the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How long should I rest after a marathon?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">No running for the first 72 hours. The first easy run should be no earlier than day 4; many coaches recommend day 6 to 7. For the first two weeks, only easy endurance runs, no intervals. If you&#8217;re planning a fall marathon, you can incorporate tempo units again after two to three weeks.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Do ice baths help after a marathon?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">The subjective feeling of muscle soreness decreases in the short term. They don&#8217;t measurably accelerate the actual regeneration time. As a one-time event on race day, it&#8217;s acceptable; however, in daily training, it&#8217;s problematic because it dampens training adaptation.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> What should I eat right after crossing the finish line?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Within the first 30 to 60 minutes, consume carbohydrates plus protein. Practically, this means: banana plus quark, recovery shake, or a bun with turkey breast. Aim for 1 gram of carbohydrates and 0.3 grams of protein per kilogram of body weight. Drink in small sips, with electrolytes.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> When is muscle soreness harmless, and when should I see a doctor?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Symmetrical muscle soreness in the thighs and calves that improves after 72 hours is normal. Dark, tea-colored urine, one-sided swelling in a calf, chest pain, or persistent rapid heartbeat &#8211; see a doctor immediately. Also, sharp, one-sided knee pain beyond day 4 should be checked out.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Do I sleep worse after a marathon &#8211; why?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Increased cortisol levels and adrenaline keep many runners awake on the first night. A cool room, no screens after 9 PM, and light carbohydrates in the evening help. From the second night onwards, the effect usually reverses &#8211; then you need more rather than less sleep.<\/div>\n<\/details>\n<\/div>\n<style>\ndetails summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}\ndetails[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\ndetails summary:hover{color:#00D4D4 !important;}\ndetails[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:36px;\">\n<div style=\"display:flex;gap:14px;align-items:center;margin-bottom:20px;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\" style=\"display:block;line-height:0;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/03\/sonja-hoeslmeier.jpg\" alt=\"Sonja H\u00f6slmeier\" style=\"width:48px;height:48px;border-radius:50%;object-fit:cover;border:2px solid #00FFFF;\"><\/a><\/p>\n<div style=\"color:#1a2a2e;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\" style=\"color:#1a2a2e;text-decoration:none;\">Sonja H\u00f6slmeier<\/a><br \/><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\" style=\"color:#1a2a2e;text-decoration:none;\">Editorial team, IBS Publishing &rsaquo;&rsaquo;<\/a><\/div>\n<\/div>\n<div style=\"margin:-8px 0 18px;font-size:13px;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\" style=\"color:#1a2a2e;text-decoration:none;\">To Profile &rsaquo;&rsaquo;<\/a><\/div>\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Read more<\/div>\n<p><a href=\"https:\/\/www.inspiredbysports.com\/en\/mobility-training-15-minutes-a-day-that-will-truly-transform-your-workouts\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Mobility Training: 15 Minutes that Change Your Training <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/london-marathon-2026-elite-field-weather-today\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">London Marathon 2026 Today: Elite Field, Weather, and What Matters <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/london-marathon-post-race-what-elite-splits-and-defending-champions-reveal-to\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">London Marathon Post-Race Analysis: What Elite Splits and Title Defenders Show the Hobby Runner <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><a href=\"https:\/\/www.inspiredbysports.com\/en\/learn-to-sail-in-2026-get-your-offshore-license-and-practical-skills-in-just\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;\">Sailing Lessons 2026: In Four Weekends to the Sportboat License Sea + Practice <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<p style=\"text-align: right;\"><em>Quelle Titelbild: Pexels \/ MART PRODUCTION<\/em><\/p>\n<p><!-- ibs_difficulty: intermediate --><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Marathon recovery starts in the first 72 hours. Learn what research says about CK levels, sore legs, protein timing and when to run again.<\/p>","protected":false},"author":84,"featured_media":65398,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"Post-marathon recovery","_yoast_wpseo_title":"72 Hours After the Marathon: How to Recover Right","_yoast_wpseo_metadesc":"Marathon recovery starts in the first 72 hours. 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