Just Ran City2Surf? Here’s How to Recover the Right Way

You’ve crossed the finish line (and maybe smashed or been smashed by Heartbreak Hill in the process), now what?

Whether City2Surf was your goal race or just a fun challenge with friends, your body’s done something big. And how you treat it after the event can make all the difference in how you feel this week and how ready you are to lace up again.

So before you jump back into training or sit stiffly at your desk wondering why stairs suddenly feel impossible, here’s what your body needs from you in that first week post-race.

1. Rest is Not a Dirty Word

It’s easy to feel like you’ll “lose fitness” if you take too much time off, but your body’s in recovery mode — and that’s a good thing. That first 48–72 hours is all about low-key movement and letting the soreness settle. Think: gentle walking, light mobility, or just keeping up incidental movement during the day.

Rest doesn’t mean doing nothing! It means not pushing your body to do more while it’s still healing micro-tears in your muscles, rehydrating tissues, and bringing inflammation down.

2. Keep Moving

After a few days, some light activity can actually help with recovery. Things like:

●      A short walk or ride on a stationary bike

●      Easy swimming or stretching

●      A gentle yoga session (skip the deep poses and power flows)

The goal is to move for recovery, not performance.

3. Hydrate, Eat, Sleep (Basics are Key)

Like me some of you might have gone out to celebrate after the race, which hasn’t been the best thing for recovery. Now’s the time to top up on hydration, quality food, and as much quality sleep as you can manage. Your body’s doing the behind the scenes work to repair and rebuild, and it needs fuel and rest to do it well.

4. Listen to Your Body (Not Just the Group Chat)

Every runner is different and our training has all been different as well. Some will bounce back quickly, others might feel flat for a week. Soreness is normal, but if you’re feeling sharp pain, limping, or something just feels “off,” don’t ignore it. Early treatment means quicker recovery.

And yes that includes things like:

●      Calf or foot niggles

●      Knee soreness going downstairs

●      Lower back or hip tightness that won’t budge

5. Book That Physio Check-In

Even if you feel “pretty good,” a quick post-race physio session or massage is a great way to identify tight spots, offloads, or early signs of overload — especially if you’re planning another event soon.

It can help speed up your recovery, give you a plan for easing back into running, and make sure everything’s moving the way it should post-race.

You did the hard part - now let your body catch up.
Be kind to it this week, and it’ll reward you when it’s time for your next run.

Matt Barker