Post-Marathon Recovery
Whether you just crossed the finish line at a marathon (Boston or London, anyone?) or finished a big long run, Congrats! Now is the time to Hit Reset — use yoga to restore balance — and optimize the recovery process. Let’s be real, after 26.2, your legs are dead. One of the best ways to promote post-run recovery is to “invert” your legs (put them upside down), which helps to drain and recirculate any excess fluid, and is incredibly calming for your nervous system. Simply put: The wall is queen when it comes to recovery.
Use this quick wall-based (or side of your couch, or any wall-like surface) routine as often as possible in the weeks post-marathon to ease lingering stiffness and tension in your hamstrings, hips, and back. Hold each pose for 5–10 deep breaths, and Legs up the Wall for up to 15 minutes — if your knees, hips, or back are uncomfortable in any of these poses, move father away from the wall.
Butterfly at the Wall
- Lie on your back and put your legs up the wall.
- Bring the soles of your feet together so that your feet and all your toes connect.
- Rest your arms open, palms up.
Figure 4 at the Wall
- Put your feet flat on the wall so that your knees are bent at about a 90-degree angle.
- Cross one ankle over your other knee, keeping that foot flexed, and keeping the knee of the leg that is touching the wall aligned over the ankle.
- If needed, slide your foot farther up the wall to get the ankle crossed over the knee while keeping your spine neutral.
- Rest your arms open, palms up.
- Switch sides.
Squat at the Wall
- Take your feet wider apart, keeping your feet flat on the wall, and turn your heels in/toes out.
- Back up as far as needed to neutralize your spine, while staying close enough to the wall that you feel a strong stretch down the inseams of your legs, into your inner hips.
- Rest your arms open, palms up.
Legs Up the Wall
- Extend your legs up the wall.
- Bend your knees slightly and turn your feet away from each other.
- Rest your arms open, palms up.
For more post-run recovery, check out Jasyoga’s complete guide to marathon recovery, and hit up recovery videos in The 26.2 Collection, on Jasyoga Video.
Primary Subcategory
Training - Recover
MORE STORIES
Core Routine For Runners: The Dozen
I was introduced to the "The Dozen" in the winter of 2012 by my favorite Oregon running family. I love this set of core exercises for its efficient targeting of core muscle groups, and because no gym equipment is required! You can do this on a grass field, in your hotel room, or really anywhere you can lay on a flat surface.
Reflecting on the Year of the Underbird
This past August, we launched our Year of the Underbird program: an open application for aspiring Olympic Trials marathoners, with a promise to select 5 women for a 6 month contract encompassing a stipend, gear, storytelling, and community support. As we reach the end of our flight with our selected athletes, we invited each of them to share a few reflections on their past 6 months as teammates.
Black History Month: Celebrating Our Athletes
We are honored to support five exceptional Black women athletes challenging norms in the running industry: athletes, advocates, and powerful voices in the sport. We invited each of them to reflect on their journeys through sport: how their identity has affected their development, and how they hope to impact the rising generation of athletes. Hear from Madie Boreman, Kendra Coleman, Brenna Detra, Carmen Pelar Graves, and Ari Hendrix-Roach.