How to Properly Recover From a Marathon
6
New York City Marathoners feeling the well-deserved agony after finishing the race November 5. Eduardo Munoz Alvarez/Getty Images

There is one unavoidable tradition marathon runners practice the morning after the race: The waddle. It’s the Tin-Man-without-his-oil walk of a person so sore they can’t bend their legs enough to move forward more than a few inches each step.

Congrats! This is what you’ve earned for completing 26.2 miles.

MORE: Marathon Tips From the Pros

Soreness is unavoidable. It will last anywhere from three days to a week, depending on how experienced a marathoner you are and how many miles you put in during the training cycle (more miles with a proper taper means less soreness).

Fortunately, there are several steps you can take (or waddle through) to ease your pain and get back to training without injury. Here, Jonathan Cane, the co-founder of the New York City-based training group City Coach, offers his advice on the best ways to recover.