So you want to know how to recover from a marathon! You want to recover well, decrease risk of injury from jumping back into your normal run routine too fast or you actually have another race coming up and want to be ready. Here is a quick guide to recovering and returning back to top form after completing a half or full marathon.

Check out the highlights and the full video with the details below!

If you don’t take the time to recover smart, not rushing or listening to your body here are the risks:

RISK: you’re in a great cardio fitness, but your body feels like crap and your muscles have been broken down for sure

RISK: For some you may feel you will lose your fitness if you rest so after a few days you jump back into running fast and at a high intensity but that can lead to injury

POINT: Muscular damage could be up to 2weeks or greater

Fast running can be more difficult in the 2-3wks after a marathon

Fully recovery up to month potentially

First few days (days 1-2)

Focus on promoting circulation (example alternating cold and hot)

Movement is medicine! ( but very easy 15-30min)

Short easy walk

Cross train swim, cycle

Food and Fluids: balanced meals and hydration

Rest (obviously..you need that!)

Several Factors come into play with recovery:

You as an individual

Pre-race fitness

Race length, difficulty of course (hilly, variable terrain, etc)

DOMS: delayed onset muscle soreness (can peak by day 2 or 3)

AFTER DAY 5-7: can probably get a massage

6-10 Days Post

Easy aerobic cross-training

Combo of light strength, mobility and flexibility exercises

After that begin some running workouts and of course please EASY running

Listen to your body

Reverse taper

General:

1 week: 30% of regular volume

2 weeks: 60%

3 weeks: full regular volume

4 weeks+: full regular volume plus speed and effort work etc

IF YOU HAVE ANOTHER RACE

Within 6-8weeks

Use reverse taper and can be ready within 3wks to race again

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