Marathon Walking - Finishing a Marathon Walk

The last five miles of the marathon are the hardest. Your body is ready to stop. You are going longer than your longest practice walk. You may have developed blisters, or found new aches and pains in your legs, hips, back, neck.

All you can focus on is that final distance. Here it comes, you are coming down the stretch, the announcer is calling out names and numbers, you pass under the finish line and you have done it.

You get your medal and whatever other goodies they shower you with. Proud friends snap your picture.

Now what?

• First, your body is going to cool down dramatically, even on a hot day. Many marathons give out a space blanket at the finish - use it, at least for the first 15 minutes. If you begin to shiver uncontrollably or feel faint, signal for medical help from the race officials.
• Drink up - you will need to replenish your water and fluids. If food is offered at the finish, try to eat a little something.
• Keep moving for the first 5-10 minutes, walking around slowly.
• After 10 minutes, get off your feet and elevate your legs if possible.
• Do self massage or have a friend help you, massaging gently in long strokes towards your heart.
• Hose off your legs with cold water or massage them with an ice bag to bring down swelling.
• Do not stretch - your muscles will be very tight and have suffered damage simply from the distance. Stretching them when they are in this condition may cause injury.
• Drink, drink, drink. Juices or non-diet soft drinks will replace water as well as carbohydrate. Avoid alcohol and caffeine.
• Get some real food an hour after the marathon, as just taking in sugars can lead to nausea. Bananas, yogurt, and crackers are good for a start.

Celebrate!

Marathon Cards: Send a card to a friend encouraging them or congratulating them on their marathon.

Next page: > Choosing a Marathon

Training Courses by Email

19-Week Marathon Training Course
16-Week Half-Marathon Training Course

Marathon Walking Lessons

• Marathon History
• Why is a Marathon so Tough?

Marathon Walk Training

• Shoes for the Marathon
• Walking Technique
• Base Mileage
• Marathon Mileage-Building Schedule
• Half-Marathon Training Schedule
• Marathon Coaching
• Charity Marathon Walking Programs

Strategy for Walking a Marathon

• Nutrition for Marathon Training
• Fluids - What to Drink When Training and on the Marathon
• Energy Snacks
• Clothing for the Marathon
• Blisters and Chafing

Marathon Race Day

• Pacing
• Nature Calls
• The Finish

Choosing a Marathon Event

• Marathon Calendars
• Marathon Reviews
• Reader Tips
• Submit a Tip

Related Resources

• Marathon Cards
• Marathon Clip Art
• Before You Register for a Walking Marathon
• Book: "The Complete Guide to Marathon Walking"