Marathon recovery can takes time. Don’t rush back and follow these tips to return strong, healthy and refreshed. Both mentally and physically.
Marathons are hard on your mind and body. After you’ve completed your goal race, your need to recover from the race and months of training. There’s no set time or rules for returning so hopefully these tips should help you plan your return.
Take a holiday
Spend time with family and friends. Marathon recovery is also mental, you’ve likely became more of a hermit during training. Consider a holiday and even leaving your running shoes at home.
Take your time
If you use running for commuting or socialising it can be hard not to rush back. This will all be in context to your running experience, so running within a week following a marathon is not recommended for the majority of recreational runners. If you’re unsure, consider using an online running coach who can plan your return and what to do next.
Whilst elite athletes may return within 3-4 days, an unwritten rule from many experts recommend one day of rest for every mile run, so 26 days of rest following a marathon. You shouldn’t sit around and do nothing, try to avoid running. Active recovery is the key. Perhaps cycling or walking – low-intensity exercises.
Eat
Prioritise nutrition immediately following your race. In the weeks following your marathon, try not to reduce your calorie intake because you’re not doing as much activity. You need nutrients in order to repair your muscles, so don’t delay your recovery. Focus on eating a variety of healthy foods, a good balance of carbohydrates, fats and proteins.
Your Return
After a number or weeks you can start returning to running, but do so slowly. Aim for 15-20 minutes for your first run back. If you can run off-road then do so, and avoid any ‘sessions’ for longer.
Build up your mileage slowly, it may take time before your mind and body enjoys it again so don’t be discouraged if it takes you longer than you expected. Be patient and take your time, rushing back to establish your normal running routine may put you at risk for injuries.
Already looking forward to your next marathon, read Training for a marathon, 10 ways to smash your personal best! and put in place a Training Plan.
