This Comrades Recovery Plan covers everything you need post-race—from reducing muscle pain to regaining strength—especially after the punishing down run.

Completing the Comrades Marathon is a monumental achievement—but let’s be honest, the down run can leave your body feeling like it went a few rounds in the ring.

While it may seem easier on paper than the uphill battle from Durban to Pietermaritzburg, the descent to Durban comes with its own brand of muscle punishment. The quad-crushing downhills and long hours on your feet take a serious toll.

If your legs are still screaming, you’re not alone—and yes, there’s a smart way to help them recover. Here’s a 10-step plan to help you get back to feeling like yourself (and eventually running again).

1. Start with Rest—Real Rest

You’ve earned your downtime. Prioritise good-quality sleep (aim for 7–9 hours per night) and give your muscles a chance to repair. Try to avoid unnecessary movement—especially anything that involves stairs! Many Comrades veterans recommend two full weeks of active recovery.

2. But Don’t Go Completely Static

Low-impact movement helps. Think gentle walks, easy spinning on a bike, or a swim. This encourages circulation and reduces stiffness. Elevating your legs and wearing compression socks or tights can help your body clear out metabolic waste and speed things up.

3. Feed Your Recovery

Nutrition makes all the difference. Initially, focus on replenishing carbs, then scale back as your training load decreases. Now’s the time to up your protein—through real food or quality supplements—to support muscle repair.

Convenient recovery tools:

4. Keep an Eye on Your Heart Rate

Track your resting heart rate (RHR) each morning. If it’s gradually decreasing, you’re likely recovering well. A stubbornly high RHR or reduced heart rate variability (HRV) might be a sign you need more rest—or that your body is fighting something off.

5. Hydrate Like It’s Your Job

Your system needs fluid for nearly every repair function. Don’t just drink water—replenish electrolytes lost during the race. Try:

6. Support Natural Inflammation

Avoid anti-inflammatories unless your doctor recommends them. Instead, give your body the nutrients it needs to manage inflammation naturally:

7. Ease Back Into Movement

When the worst of the stiffness subsides, start incorporating gentle mobility and stretching work. Your joints and soft tissues will thank you. To further support joint recovery:

8. Boost Your Immunity

Your immune system is your clean-up crew—and after a race like Comrades, it’s working overtime. Help it out with:

9. Rebuild Gradually

Feeling good again? Great. Now’s the time to reverse taper. Gradually reintroduce short, easy runs and build your mileage as you feel ready. Use this time to focus on strength and stability work—especially for your glutes and core. And don’t forget to mix in cross-training to maintain fitness without hammering tired muscles.

10. Mind the Mental Dip

Post-race blues are real. After all the hype, the early mornings, and the finish-line elation, it’s normal to feel a little… flat.

Here’s how to reset your mental game:

  • Look back at your race photos and relive the moments
  • Set new goals—even non-fitness ones
  • Talk to your running crew
  • Remember: it’s normal, and it will pass

The Final Word: Be Kind to Your Body

Recovery is personal. Some runners bounce back in a week, others take longer. Tune in to your body and don’t rush the return. If something doesn’t feel right—persistent pain, chronic fatigue, or mood dips—consult a healthcare or sports medicine professional.

You did the hard part. Now give your body what it needs to come back stronger.