Pro Marathoner Keira D’Amato Shares Her 5 Favorite Ways to Recover From a Big Race

Running a marathon, which is 26.2 miles, is a long way to go—even for professional runners. In fact, elite distance runner Keira D’Amato is the first to admit completing a marathon and giving it all you’ve got is a massive feat, no matter the result.

On October 13, the 39-year-old mom of two kids under 10 years old, licensed realtor, and professional runner for Nike will line up at the 2024 Chicago Marathon—her sixteenth race of this distance—and she couldn’t be more excited.

“I’m pumped for [the Chicago Marathon]—it’s flat and it’s fast,” D’Amato tells Well+Good. “Running a marathon is hard, so why should we throw a bunch of hills into it? The Chicago Marathon is super competitive, the crowds are incredible, and the city really shows up to support the race.”

D’Amato has a unique history with the Chicago Marathon: She finished fourth in the women’s elite field in 2021, and then returned in 2022 and 2023 as a commentator for NBC in the vehicle that drives just ahead of the pack of lead women runners.

“I like to say that I’ve run my legs and I’ve run my mouth in Chicago for the past three years,” D’Amato says. “This year, I’m back to running my legs, even if running my mouth is a little bit easier. But I definitely got so much FOMO whenever I wasn’t there to run, so I’m really excited for the opportunity to run this year.”

D’Amato and her family relocated from the midwest to Park City, Utah, earlier this year to support her running career, and D’Amato says it’s done the trick—she’s faster than ever and loving the journey of building her prowess in the elite field.

“[Moving to Park City] has been a big change for me, but it’s been awesome,” D’Amato says. “My [running] volume has been higher, my workout loads have been bigger and better, and I’ve been doing really well with the load. I’m coming into Chicago really fit, healthy, and feeling good.”

As amped for the Chicago Marathon as D’Amato is, she values the downtime after a big event just as much so she can tackle tasks around the house, spend more time with her kids, and give her body a break.

D’Amato shares her top five tips for finding joy and recovery in her downtime that anyone—professional runner or weekend warrior—can apply to their life.

1. Nourish your body

As soon as she crosses the finish line of a race, D’Amato says she has one thought: food.

“People ask me what my favorite post-race food is, and it really is the closest food to me at the finish line,” D’Amato says. “I say that jokingly, but getting in food as soon as possible after a race and in the days and weeks following is so important for recovery—especially protein and carbs.”

Because her full-time job is to run—and run a lot—D’Amato says she always loses a bit of weight unintentionally during a big marathon build. But during her post-race recovery, she makes sure to eat lots of her favorite foods.

“In the weeks after a marathon, I consciously try to gain back the weight I’ve lost so that I’ll be strong and nourished for the next race build,” D’Amato says. “I eat everything I wouldn’t normally consume in excess during training, like root beer floats, which are a personal favorite.”

Both professional and amateur runners can benefit from finding comfort and enjoyment in nourishing their bodies with plenty of good food after a big race.

“No matter how the race goes, it’s important not to lose sight of the fact that you just ran a marathon, and that’s a huge accomplishment. There’s always something to be proud of.” —Keira D’Amato

2. Get a massage

Most athletes know how soothing it is to have someone work on your muscles after a tough workout or grueling competition. For D’Amato, massages are a non-negotiable during her recovery downtime.

“A massage is such a great way to jumpstart your recovery,” D’Amato says. “Massage helps get blood flowing again in any swollen or achy muscles, and that always helps me feel physically and mentally a bit better after extending myself in a race.”

D’Amato tries to get a massage within the two days following a race before her muscles and joints become too swollen and stiff.

While massages can be an expensive luxury, some races offer free or discounted post-race massages either in the finisher’s area or at the race expo. Local massage schools may also offer massages for a lower rate, too.

3. Use compression gear

If D’Amato can’t access a massage as soon as she’d like after a race or taxing training session, she uses compression tools like Normatec boots to keep blood effectively circulating through her legs.

“Any leg or calf compression boots will do, but I really like the Normatec Go boots ($356),” D’Amato says. “I’ll use my Normatec Go boots when I’m traveling to races or back home. I think it’s so important for your body and your brain to make sure blood is flowing efficiently throughout your whole body.”

Normatec boots—and most leg and calf compression boots—are TSA-approved to be packed in carry-on luggage and used in-flight. Your legs will thank you for taking care of them, especially because leg swelling can be common while sitting for long periods of time, like on a flight or road trip.

4. Give yourself grace

D’Amato finds a lot of joy from the entire process behind being an elite runner: the training, the racing, and the recovery. Because she loves the process so much, she’s able to give herself grace when a race doesn’t go quite to plan, and celebrate it when it does, like the time she set the former American record in the marathon in a time of 2 hours, 19 minutes, and 12 seconds in 2022.

“Whether you hit your goal or missed the mark, it’s healthy to reflect and figure out what you can learn from the experience,” D’Amato says. “Usually you can pull more from the races that don’t go your way, and you can use those opportunities to level up to be a better person through the tough times, and conversely, learn what went well from the good times.”

D’Amato likes to “zoom out” after a race and to remind herself that a decade ago, she didn’t even have the confidence to train for a 10K race. Unlike many U.S. professional runners who turn to the elite ranks immediately following a collegiate running career, D’Amato stepped away from the sport after running at school and didn’t return to it for nearly a decade. When she came back to running, she built back to her elite form and has never looked back.

“I always like to find the silver lining. There are so many things out of your control during a marathon—some may go your way and some may not,” D’Amato says. “No matter how the race goes, it’s important not to lose sight of the fact that you just ran a marathon, and that’s a huge accomplishment. There’s always something to be proud of.”

5. Reconnect with other aspects of life

A large part of D’Amato’s life is taken up by running because it’s her career. But even as an elite runner, D’Amato still enjoys connecting with the other parts of her life that are completely unrelated to running, especially after an important race.

“I love the opportunity to catch up on everything that I was too tired or too busy to do during a marathon training block,” D’Amato says. “During those weeks post-race, I feel like superwoman. I’ll clean the house, organize my bookshelves, and do fun things with my kids, like take them to a strawberry patch or pumpkin picking.”

D’Amato says making these other parts of her life a priority when she isn’t racing reminds her that she’s a “full person” with many interests and fun things she likes to do outside of running.

“I feel lucky that I have this full life in which running is a big deal to me, but it’s not everything to me,” D’Amato says. “I think switching out of ‘running mode’ and going back to who you are and connecting with everything that makes you who you are is a really positive thing. Whether you win or lose, running is only a sliver of your life.”