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Post-Marathon Recovery Tips

Rest and Feel Better after the Big Race

13 Comments



  • BETTYCOOPER121
    This article is really nice but i guess the author should have guided us with more practical advise. - 10/15/2013 11:18:59 AM
  • Much more to it than putting in the training, psyching and covering the miles - WOW ! - 9/30/2012 5:17:50 PM
  • This was a nice article, but I sort of wish it had more specific, practical advice. Like:

    - How long should I wait before running again? What should my maximum distance be on those runs?
    - How many more calories should I consume after completing a marathon, and for how long?
    - How much more sleep should I get?
    - Are there certain nutrients I should try to consume more of after the race, to aid recovery?

    I just completed a half-marathon on Saturday, and I'm trying to take it easy this week, even though I'm sort of antsy to get out there again. I start training for my first marathon in early June, and I've read (in Hal Higdon's marathon guide) that it's important to take it easy between training bouts, especially before marathon training. I'm just trying to gather as much information as I can, so that I can make informed decisions about training and recovery.

    And I'm definitely experiencing the post-race blues a little, especially I don't have running this week to help clear my head! - 5/9/2012 11:51:31 AM
  • Nice article- sadly enough I doubt very much I will EVER be in good enough shape to worry about this. - 5/4/2011 9:54:58 PM
  • Nice article- sadly enough I doubt very much I will EVER be in good enough shape to worry about this. - 5/4/2011 9:54:51 PM
  • The most important part of recovery after a maraton, rehydrating and eating shortly after finishing. Massaging sore muscles... and stretching out really good.


    Cross training is a great idea. It's been shown that swimming speeds up recovery after hard runs or races. Keeping your metabolism up speeds recovery. Cycling is good too, slightly different muscles groups and not impact to joints.

    I'm usually doing a short run 2 days after the event.

    It does get easier. After my first marathon (that I likely didn't train enough for), I could barely walk when I went grocery shopping ht next day. I literally used the shopping cart as a walker. But what I did a 50k trial run 3 months later, I was sore, but able to walked ok the next day and was training again normally a week later. - 5/4/2011 11:09:26 AM
  • 16 weeks? I used Galloway's plan to train for a half marathon, and it was 20 weeks. I used his marathon plan too, that one was 6 months. - 2/20/2011 12:04:20 AM
  • I'll be going to Hawaii three weeks after - perfect! - 9/15/2009 3:23:08 PM
  • I have a half marathon scheduled a week after my first marathon. Massage, ice bath, hot yoga will be keys to my recovery during that week. - 4/27/2009 5:01:29 AM
  • I am glad to see this. I just did my first and remember promising myself time off. Funny that I was right back out there on schedule that same week. My mileage has been lower, but I probably should take that promised week off now before training starts for the next one in just 8 short weeks. - 10/29/2008 11:02:40 AM
  • Very good insights - we _do_ usually forget to plan for after! And what stays with me the most is the statement: It doesn’t matter whether you come in first or 1,029th, you can always say "I finished." There is so much happiness in crossing that line.

    There really IS. I've done it twice now, once with NO training at all, and once following Hal Higdon's training schedule. Both times, I was exhausted. The first time, I lucked out - I did the marathon at the start of a fabulous vacation in Hawaii ... can you say rest and relaxation?

    The next time, I WILL keep these tips in mind. :)

    - Maya
    - 8/18/2008 12:25:34 PM
  • Wayne Dyer said when he lined up for his first marathon race he told himself "Wayne, the only way you will NOT finish this is because you are dead and they had to carry you off the course!" I love that determination to get to the GOAL. - 6/7/2008 7:09:46 PM
  • JENNA2007CANADA
    I wish I had read this before I did my Marathon as I sure wasn't prepared for the after Marathon Blues but they sure happened - nice to know they are a normal part of the experience. - 3/8/2008 8:34:33 PM

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