09/24/2025 BMW BERLIN-MARATHON

Recovery Run after the BMW BERLIN-MARATHON: Active Recovery Instead of Complete Rest

A marathon finisher is sitting in front of the Reichstag, drinking something and resting her legs.

^{Recovery after the BMW BERLIN-MARATHON 2025 is especially important after the extreme heat. © SCC EVENTS / Tilo Wiedensohler}

You did it! Despite the extreme conditions of this year’s BMW BERLIN-MARATHON – unusually high temperatures and blazing sun – you ran through the Brandenburg Gate and crossed the finish line. That moment will stay with you forever. Kilometer after kilometer, you faced the challenge, pushing the limits of both body and will. Now more than ever, it’s important to give your body the recovery it needs – and a recovery run can be a valuable tool.

Immediate Recovery – Fluids & Electrolytes

After a hot marathon, your circulation, muscles, and mineral stores are heavily stressed. Before thinking about a recovery run, focus on adequate hydration and electrolytes in the first days after the race. Water, isotonic drinks, or light snacks containing minerals help bring your body back into balance. Only once you are well-hydrated and your energy stores partially replenished does a recovery run make sense.

A man rolls sideways on a fascia roll; in the background, other people are doing exercises.

^{Rolling out with a fascia roller also helps the body to regenerate. © SCC EVENTS / Tilo Wiedensohler}

Additional Tips – The First Days After the Marathon

Cool times of day for exercise: If you feel ready for a recovery run, plan it for early morning or late evening when temperatures are lower.
Heart rate monitoring: Your pulse is often elevated after heat exposure. Engage in light movement only if it feels comfortable.
Alternative gentle activities: Walking, cycling, or swimming are good ways to gently stimulate circulation.
Further recovery: Gentle stretching, sufficient sleep, and adequate protein and carbohydrate intake. Yoga, sauna, or massages are also beneficial.

How to Do an Effective Recovery Run

Once you feel ready after adequate hydration and replenishing minerals, a recovery run can support regeneration:

Intensity: Very low, max. 60–65% of your maximum heart rate. You should be able to converse easily.
Duration: 20–40 minutes. Shorter sessions are better than none. Alternating running and walking is fine.
Terrain: Flat paths or easy trails; avoid hard road surfaces.
Frequency: 1–3 times in the first days after the marathon, depending on your individual recovery feeling.

Mental Component

Many runners experience a mental low after a marathon – the famous “post-race slump.” Especially after a hot and demanding race, feeling exhausted and drained is normal. A very gentle recovery run can help relieve not only your body but also your mind. At the same time, it’s perfectly fine to take a day or two off completely if your body needs it. Running lightly with other finishers can also recreate that special sense of community – without any performance pressure.

Conclusion

After a marathon in extreme conditions, the rule is: fluids and electrolytes first, movement second. A recovery run is not mandatory but a tool – only useful if it feels good for you. Hydration, sleep, and nutrition are just as important as exercise. When approached mindfully and gently, a recovery run supports the body’s regeneration and helps you feel recovered more quickly.