Congratulations! You have just completed the hottest ever London marathon.

This is an amazing achievement and you should be on cloud nine for the rest of the week.

But you haven’t quite finished yet (sorry about that). Now is the time to focus on recovery, especially if you are one of those prone to injuries.

To guide your recovery and help prevent injury after a marathon, we’ve put together 5 top tips from our team of experts at Complete Physio.

1/ Hydrate –

Shot of beautiful female runner standing outdoors holding water bottle. Fitness woman taking a break after running workout.

Hydration is the number one priority after any marathon. But it is especially important given how hot London was for the marathon this year. So, in the days following the race, try and avoid alcohol and coffee and drink lots of water instead. Drinking water little and often is normally best.

To make sure you are hydrating correctly, check your levels. The best way to do this is through the ‘wee’ test – your urine should be a light yellow colour. If it is darker…drink!

2/ Don’t sit still –

Shot of a focused young businessman using a computer at his desk in a modern office

It is really important to keep moving the days following a marathon to ensure you don’t stiffen up. Gentle, low-impact exercises such as swimming, cycling or walking will get lots of oxygen to the muscles to help them recover. It is also a good idea to go for a walk during your lunch break and to get up and move every 30 minutes from your desk.

3/ Get a massage –

Beautiful woman getting a massage on her back at the spa - beauty concepts

Your legs will tighten up whatever you do – you have just run 26 miles. A sports massage can help with this though, and it will prevent injury and aid recovery. Just don’t be tempted to have deep tissue work – any treatment you have should involve long, light strokes to help you recover. At Complete Physio, we have expert soft tissue therapists who will help you on your way.

4/ Think about what you eat!

Healthy food clean eating selection: fish, fruit, vegetable, seeds, superfood, cereals, leaf vegetable on gray concrete background copy space

You’ll need to eat a significant amount of carbs and proteins to replace your energy stores. This will help you repair the muscle damage. We recommend carbohydrates such as cereals, pasta or brown rice. Meat eaters can get protein from meat and fish. For vegetarians, legumes and beans are the best source.

5/ The most important part –

Tell everyone you meet the days after the marathon that you completed the marathon – stand tall, smile and be proud. You are awesome!

If you have any questions, or would like to book a massage or see a physiotherapist, please email us info@complete-physio.co.uk or call 020 7482 3875