Post-Marathon Recovery

30/04/18 By Allyson Ely

by Erin Taylor

Training

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.