Recovery After the Women’s Mini Marathon: Physiotherapy Tips to Bounce Back Faster
Whether you walked, jogged, or ran the Women’s Mini Marathon, your body deserves some serious TLC. Recovery isn’t just about rest, it's a proactive process that helps you return to daily life (and your next training goal) feeling strong and pain free.
Here’s a physiotherapist’s guide to recovering smartly after race day:
1. Keep Moving (Gently)
After the initial rest period, don’t stay completely sedentary.
What to do:
Light walking the day after the race
Easy stretching or a gentle yoga session
Short cycle or swim 2–3 days later
Why: Movement improves circulation, which helps clear waste products from your muscles and reduces stiffness.
2. Hydration & Refuelling
Rehydration and nutrition are crucial for recovery.
What to do:
Rehydrate with water and electrolyte drinks
Eat a balanced post-race meal with protein and carbs
Include anti-inflammatory foods: berries, leafy greens, turmeric, oily fish
Physio Tip: Proper nutrition speeds muscle repair and helps reduce soreness.
3. Rest and Sleep: Your Secret Weapons
Sleep is when your body does the most repair work. It’s not lazy, it’s essential.
What to do:
Prioritise 8+ hours of sleep for a few nights post-race
Take short naps if needed
Avoid overbooking yourself physically or socially in the days after the race
4. Treat Soreness vs. Injury
It’s normal to feel muscle soreness 24–48 hours after the event (DOMS), but sharp or ongoing pain needs attention.
Normal:
General stiffness
Mild swelling in legs or feet
Soreness when moving
Get checked if you notice
Localised joint pain
Sharp or shooting pains
Limping or swelling that doesn’t improve in 48–72 hours
Physio Tip: Early assessment prevents minor issues from turning into major setbacks.
5. Use Recovery Tools Wisely
Foam rolling: Helps ease tightness in calves, quads, hamstrings
Ice packs: Useful for sore knees or ankles
Massage therapy: Great 2–3 days post-race to flush out lactic acid
Compression garments: May reduce muscle fatigue and swelling
6. Plan Your Next Steps
Don’t rush back into full training. Instead:
Take a full week of active recovery
Ease into shorter runs or walks after 5–7 days
Revisit your training goals with your physio or coach
Final Word from the Physio
Running the Women’s Mini Marathon is a major achievement, give your body the care it deserves. Recovery is your foundation for future performance. If you have any concerns, a physiotherapy session can help you assess your recovery, release tight muscles, and create a plan for what's next.
Lesley Lowe leads the Sports Physio Clinic. She has worked with multiple sports clubs over the years including rugby, football, hurling and hockey clubs and she has worked at the Dublin city Marathon.
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