How to recover after running a marathon: experts give tips

Countless hours of training go into running races such as those taking place this weekend at the Standard Chartered Hong Kong Marathon. But the work doesn't stop after you've crossed the finish line. The hours that follow, say experts, is when the makings of a stronger runner begin.

The high-intensity effort of racing places extra strain on our bodies compared to day-to-day running. Recovering properly after a race, whether it's 10 kilometres or a full marathon, will get you back on your feet running sooner and with less chance of injury.

What's more, recover right and you lay the foundations for better running. Yet recovery is one of the most overlooked areas of a runner's training plan, says elite runner and coach Clinton Mackevicius, founder of FitKinetics.

While all runners deserve some time off, if you want to maximise your racing experience and, most importantly, intend to race in the coming weeks or months, properly planning your recovery is something you should consider seriously," says Mackevicius, defending champion of the 10km event in the Standard Chartered Hong Kong Marathon.

"I guarantee you'll feel your legs the second you cross the line, and for up to three to five days afterwards. But how you treat your body in the hours and days after will determine how long it takes you to recover."

Sports exercise physiologist from Joint Dynamics, Jessica Phillips, explains how the body takes a pounding when racing.