How to Recover From a Marathon

You spend months training for a marathon, but after you’ve crossed the finish line it’s crucial to put equal attention on recovery. Even when you stop feeling sore, some muscle damage remains and it’s important to give your body time to heal so that you can bounce back as quickly as possible without injury.

Instructions

Difficulty: Moderate

1. The day after the marathon, walk for 20 to 60 minutes.
2. The second day after the marathon, if you’re not too sore, incorporate 30-second segments of very easy running into your walk. If you’re hurting bad, just walk.
3. The weekend after the marathon, you can try a six-mile run at a very easy pace. Begin with a long walking warm-up.
4. Continue to run every other day, gradually increasing the distance of your runs, for three to four weeks.

Tips & Warnings

• Continue to cross train on your non-running days by walking, cycling, swimming or any other activity you enjoy.
• Don’t race for at least four weeks after a marathon.
• Don’t under-eat just because you’re not running much. Your body needs ample nutrients to heal.
• Don’t overdo. You just accomplished an amazing feat. Give your body what it needs to recover.

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