NYC Marathon Training and Recovery Protocol 

 Are you a runner training for the NYC marathon? If you are, then you know how pivotal training and recovery is over the next two weeks!

Run, stretch, foam roll, ice, repeat. It just sounds all-too-familiar if you are a seasoned athlete who is diligent above workout recovery.

Looking for new and fun ways to improve your workout recovery and take your performance to the next level? Know that Cold Play Cryo is here for all of your marathon training and recovery needs! 

In this week’s blog post, we’ve outlined specific protocols and treatment frequency plans for clients training for the NYC marathon.

localized cryo

Getting achy knees from all the road runs? Try out localized cryo! Cool nitrogen air penetrates deeper into the specified area, allowing swift muscle recovery.

The New York City Marathon

In less than three weeks New York City will be filled with over 50,000 runners. Prepped and ready to run 26.2 miles. The race is held annually on the first Sunday of November and includes over 50,000 runners, from the world’s top professional athletes to runners of all ages and abilities, including over 9,000 charity runners. Participants from over 125 countries tour the diverse neighborhoods of New York City’s five boroughs.

Pre Marathon:

A great pre-marathon training plan will include five different elements: a build-up to a long run that’s at least 20 miles, a rest day following that long run, cross-training, a pre-race taper, and good recovery and restorative therapies in between training sessions!  

Most marathon training plans range from 12 to 20 weeks. During these weeks your body is being pushed and tested and your recovery during your training process and just as important as your post-race recovery.

 This is where Cold Play Cryo can make all the difference!

  • Nanovi: Suffering from general fatigue? Fight oxidative stress and cellular damage.
      • 3-5x per week (In the mornings or anytime before training) Ideally for at least two weeks.
  • Whole-Body Cryotherapy: Feeling aches and pains? Combat inflammation and increase blood flow.
      • 2-3x per week (Following or before training sessions)
  • Normatec Compression Therapy: Legs feeling heavy? Reduce lactic acid build-up in your legs after high-mileage training days.
      • 1x per week (after your long-distance running days)
  • Localized Cryotherapy: Have a trouble area such as a bad knee or an old injury you are recovering from? Targeting it specifically is a great way to avoid re-injury during training.
      • 2-3x per week ( Following training on longer run days)

Post Marathon:

  • Normatec Compression Therapy:  Repair tissue damage,  relieve aches and pains, reduce effects of muscle oscillation (pounding from running), restore circulation and reduce lactic acid build-up.
        • Right after the race, and ideally 2-4x the following week of running.
  • Whole-body cryotherapy:  Reduce the pain, swelling, and inflammation after running so many miles!
      • Right after the race, and ideally 4-5x the following week of running.
  • Localized cryotherapy: Give some extra love to your knees.
  • Nanovi: For less DNA damage, improved heart rate variability, and better inflammatory response.
      • Ideally 5x a week following the marathon.
  • Oxygen + Massage Chair: To help with the stiffness and pain after the race and to help with getting oxygen to the muscles for faster recovery.
      • 2-3x the following week.
  • Infrared Sauna: A sauna is not only a peaceful heaven and ideal for relaxing, but it is also a very good technique for recovering after a workout, particularly after running.
      • 2x the following week
normatec compression, marathon recovery

With our Normatec recovery boots, the inflatable leg-sleeve targets five different zones from your feet to your hips, while compressing and pulsing to increase blood flow.


Let’s be honest—once you’ve finished the marathon, you just want to celebrate your accomplishment and be done. 

But the work isn’t done yet! 

The best thing you can do for your body RIGHT after the race is to keep walking for at least 10-20 minutes after your race and to come in for compression therapy + a whole body cryotherapy session.

It makes sense if you think about it. You’ve just asked your body to run 26.2 miles. It’s still in marathon mode when you finish and greatly need to transition back to normal life. By walking and providing compression and cold therapy, your heart rate gradually drops, the circulation diverts back to its resting state and flushes lactic acid from the muscles.

Jump in our state-of-the-art massage chairs! For when you really want to relax and heal your sore body, make sure you have enough time to enjoy a 10-minute complimentary massage with any treatment scheduled. 

To book an appointment or more information on workout recovery therapies for runners, give us a call or text at (203) 349-3400.

Good luck to all athletes running on November 3rd!