Poseidon Athens Half Marathon: Post-race recovery instructions

Congratulations on your finish!

You completed the International Poseidon Athens Half Marathon and the Other Races, an incredible achievement!
Every step was a victory for your body and determination.
Now it’s time to take care of your recovery properly!

Hydration & Electrolytes

Drink plenty of water and isotonic drinks immediately after finishing.
Eat light snacks rich in minerals and carbohydrates to replenish energy.
Proper hydration and mineral replenishment are priorities before any recovery activity.

Gentle Activities in the First Days

Running / walking: early morning or late evening in cooler hours.
Alternatives: cycling or swimming for light activation.
Body care: stretching, massage, yoga, and sufficient sleep.

Recovery Run

Intensity: 60–65% of max heart rate, allowing comfortable conversation.
Duration: 20–40 minutes. Alternating running & walking is fine.
Surface: soft or flat paths, avoid hard surfaces.
Frequency: 1–3 times during the first days depending on how you feel.

Mental Support

Fatigue and “post-race blues” are normal.
A light run can refresh both mind and body.
Running with fellow runners restores the sense of community.
If you need rest days, take them without guilt.

Key Principle & Advice

First hydration, then gentle movement
Sleep and proper nutrition
Recovery running is a tool, not an obligation
With the right approach, recovery is faster and more enjoyable, preparing you for future challenges