Post-Marathon Recovery Tips

Rest and Feel Better after the Big Race

-- By Julie Isphording, Former Olympian

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You've just had your Disney-like moment. You ran your marathon – 26.2 miles of bliss (liar!). Or rather, you finished the race with a smile, four blisters, wobbly legs and a good time. You still remember the cheering fans as you came across the finish line. In fact, the last time someone cheered for you was when you won a spelling bee in second grade.

Now what? You had been training for that moment for 16 weeks. Every day was carefully planned. You gave up dancing, cleaning out the garage and cheeseburgers. You drank Gatorade, ate stuff called gel and strapped frozen corn to your sore body parts after your long runs.

Many runners feel a certain kind of loss the days after a marathon. I have even named this feeling the post-marathon blues. It makes sense if you really think about it. You have been consumed with one goal. It defined a huge part of your life for quite some time. Now what do you do? Should you start planning now for something else? When should you start running again? What do you do with those sore, cranky legs?

Never hurry. Never worry. That is your motto for the next 26 days. Many runners don’t plan the few weeks AFTER the marathon and experience injuries, burn out, bad runs and bad moods. Here's what you can do to recover quicker and make you a better runner:

Eat more. Sleep more. Indulge yourself. Your body needs it to rejuvenate, replenish and recover faster. Besides, didn’t you promise yourself five weeks ago on your 20-miler that you couldn’t wait to sleep in, eat a chocolate sundae and read the Sunday paper?
Do not try to run off the soreness. Let your body heal. Try some cross-training activities like spinning, swimming, yoga, tai chi to rest your muscles, while still getting a good aerobic workout. If you’re running, run short distances on soft surfaces.
Throw away your plans and schedules. No shoulda’, coulda’, woulda’.
Frame your picture and medal. Wallow in your greatness.
Write in your journal about the experience. All 26 miles. Turn those miles into moments. What do you remember? What inspired you? What would you change? What is important to you?
How about a vacation?
Go buy yourself something. New running shoes? New watch? New car?
Start thinking about new goals. They may have nothing to do with running or marathons or Gatorade. What do you want to accomplish next? What’s important to you? Where are you going?

There are many more “finish lines” to cross. 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.

Don't rush through your life…

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About The Author

Julie Isphording
Julie, a former Olympic marathon runner, is an author, radio host and fitness expert.

Member Comments

ARUSHING2

Much more to it than putting in the training, psyching and covering the miles - WOW ! - 9/30/2012 5:17:50 PM
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PANDADOT

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
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CHRIS3874

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
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CHRIS3874

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
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MOTOGUY128

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
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IRISHF

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
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PINKIEB1

I'll be going to Hawaii three weeks after - perfect! - 9/15/2009 3:23:08 PM
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ZORBS13

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
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THEGARDENCHICK

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
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BIGGIRL2082010

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
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JIBBIE49

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
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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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