Congratulations if you’ve just completed the TCS New York City Marathon! Finishing a marathon is a remarkable achievement that requires months of dedication and training. Having run marathons and half-marathons myself, I understand the physical and mental commitment involved in preparing for such a demanding race. However, crossing the finish line is only part of the journey. Equally important is how you care for your body afterward to recover effectively and prepare for your next race.
Post-marathon recovery is a critical phase where your lifestyle habits come into play. While rest, nutrition, and sleep form the foundation of recovery, a variety of wellness technologies can also support your body’s healing process. These devices aren’t essential, but they can be helpful tools if you have access to them. To explore what options might benefit you, we reached out to running and fitness experts for their professional advice on recovering well after a marathon.
One of the simplest ways to aid recovery in the days following your race is to combine rest with the strategic use of wellness tech. Anya Culling, a running coach with the Runna app, emphasizes that recovery gadgets should complement—not replace—the basics such as sleep, proper nutrition, and rest. “Recovery gadgets can be useful when used mindfully,” Culling says, “but they should never replace the fundamentals.” With that in mind, here are some of the most popular and effective recovery tools recommended by experts.
Massage guns have gained popularity for their ability to soothe sore muscles after intense exercise. Chris Kaplanis, a New Jersey-based triathlon and run coach and co-founder of RTA Triathlon, recommends percussion therapy guns to help loosen tight muscles and relieve tension. Massage guns like the Therabody Elite, Therabody Pro, and Ekrin Athletics B37 come highly recommended. Culling notes that these devices are most beneficial within the first 24 to 48 hours post-race but cautions against overusing them. The gentle vibration and percussive action can help reduce muscle stiffness and promote circulation, easing discomfort from the marathon’s physical toll.
Another effective technology for recovery is pneumatic compression boots, such as the Hyperice Normatec Go Boots or Therabody’s JetBoots Pro Plus. These devices use sequential compression, starting at the feet and moving upward to the thighs, to boost circulation and reduce swelling. Christi Thompson, a master instructor at StretchLab and certified personal trainer, explains how this technique helps clear metabolic waste products that accumulate in muscles during the race. Hyperice recently introduced the Normatec Elite Hips, designed to target the hips and lower back—areas that often feel tight after running 26.2 miles. Thompson also recommends vibrating massage balls like Hyperice Hyperspheres and foam rollers such as Vypers to target large muscle groups like hamstrings and quadriceps, helping to ease muscle soreness and improve mobility.
Infrared saunas are another recovery option that differs from traditional saunas by heating the body directly rather than warming the surrounding air. Ross McGraw, a Team USA triathlete and head of CORE, a sports tech company specializing in body temperature sensors, highlights the benefits of infrared saunas for post-race recovery. “Infrared saunas and structured heat training can improve circulation and help the body adapt after a race,” he says. Even if you only have access to a standard sauna, McGraw advises that it can help relax muscles and reduce soreness. Elite athletes sometimes use heat training to maintain intensity while minimizing mechanical stress on muscles. Some research suggests heat exposure may reduce muscle soreness and support ongoing training—making sauna sessions a valuable recovery tool.
If you own health wearables like the Oura Ring, Whoop, Samsung Galaxy Watch, or Apple Watch, you can leverage their data to monitor your recovery status. Many of these devices track sleep quality, heart rate variability, and other physiological markers that indicate how ready your body is to resume training. Anya Culling recommends using wearables to gauge your readiness but reminds runners that these tools aren’t foolproof. “Ultimately, recovery looks different for everyone,” she says. “Listen to your body, and if you’re unsure when to resume harder workouts, check in with your coach or a medical professional.” These devices can provide helpful insights, but they should complement your own perceptions and expert advice.
While recovery gadgets and technology can enhance your post-marathon care, experts stress that the most vital components remain nutrition, hydration, rest, and gentle movement.
Nutrition is paramount