You can either fill up your tub and do an ice bath, apply ice or frozen food bags on your legs (10 min on, 10 min off) or work with icing sprays that you can buy at the pharmacy or online ahead of the race . During your recovery runs, you can monitor both running heart rate and Running Power – both should stay low. A week after the NYC Half, my first half marathon many years ago, I bounced back to training while still … Awesome. After three or four days, go for a 20 to 30 minutes recovery run to help you get back into the swing of things as soon as possible. Nothing boosts recovery as effectively as quality sleep. Which Marathon Training Plan Is Right for You? How quickly you are back in action after a half marathon depends on a few key aspects of post-half marathon recovery. Planning your first marathon? The runs should be roughly: 30-45 minutes long 60 minutes maximum Up to 2 minutes a mile slower than marathon pace Whether it was your first or seventh race, there are steps you can take to reduce muscle soreness, rebuild your body’s fuel supply, and get back to … Post Marathon Recovery Time: How to Maximize Your Recovery After a Marathon Now that my first marathon is over, I can finally reflect on how the entire journey has gone – from my initial idea back in August 2018 through the winter of training up until now – one month after the race. Nick will answer selected questions in a Q&A blog post in October. Marathon guru and coach Pete Pfitzinger believes in taking one easy day for every mile of the race – so no hard running for 26 days. Follow these tips on how to recover from a race to keep some of the post-race soreness at bay. Your body will cool down swiftly even if you were overheated coming into the finish. After an ultra take off the number of days until you feel good, then take off 2-3 more! Mar 6, 2013 - Even elite runners take a break after a grueling marathon, but how many weeks before you can race again at your peak level? Or maybe you just crossed the finish line, but you’re already eager to book your next race? After your ice bath, plan on lying down with your feet elevated (Legs up on a wall is a good one). I didn’t take any break getting back into running after Boston last April, and by the time the taper came around leading up to Philly I was ready to be relieved of the pressure of training, both mentally and physically. Avoid a hot bath or the hot tub for 48 hours after the race. More: Top 5 Half Marathon Fears and How to Conquer Them. It’s important to recover after a half marathon. Doing something different from your usual training gives your body and mind a much-deserved break. Please consult your physician before starting a new fitness program. Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. The weekend of week 2 after marathon is when you might start to include some faster work again. Running is super demanding for our bodies so treating soft tissues with sports massage is crucial for post-marathon recovery – and if you run and race a lot, it’s not a bad idea to get a massage regularly. Then get active – but don’t run! Wait at least 10 days before you return to easy running. These goggles cling on to the orbital bones of most faces so you don’t end up with those raccoon-like bags under your eyes. Active recovery includes light exercise and even some running, if you are not sore. Eat a small snack within the first 30 to 60 minutes postrace. So there’s no reason to become a couch potato! You just ran a marathon! A 50k may only take a couple weeks, but a 100-miler can take 4-6 weeks. Focus on a well-balanced diet with red meat, white meat or fish (or nuts, tofu and pulses for veggies) and lots of fruit and vegetables with a broad spectrum of colors. Women average a mile every 10 … You just finished your fall marathon, or maybe you’re about to. Awesome. We found out. Should You Run or Rest When You Have a Cold? The research clearly indicates that the marathon induces significant muscle, cellular, and immune system damage for 3-14 days post race. During these easy training sessions, aim to stay within easy to moderate heart rate zones for a while after your marathon. The power of sleep is unquestionable for health, well-being and sports performance – and sleep is the foundation for other recovery measures so aim to get at least 8 hours of sleep every night. A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training! Recovery Run After A Marathon. Why not stay on the move with cross-training? Fill the tub with water and hop in. Sleep in, eat, and enjoy your accomplishment. Here’s a hint: Your training needs to include a post-race recovery plan. 1  Use the... Keep Moving. As a general guideline, I suggest taking three to seven days completely off after a marathon. So how long should a proper post-Comrades marathon - or any marathon for that matter -, recovery be? By clicking Subscribe, you agree to receive emails from Polar and confirm that you have read our Privacy notice . Cross the finish line, get your medal, take a picture, and keep walking. Mar 6, 2013 - Even elite runners take a break after a grueling marathon, but how many weeks before you can race again at your peak level? I also like to recommend monitoring your resting heart rate (RHR) for an objective assessment of your recovery process. Dry Clothes -- Once you stop working, your body will almost immediately begin to enter recovery mode. As you return to running, be aware of your breathing and heart rate while running. You can wear a sweatshirt and sip on a hot drink while you cool down your legs. The race didn’t go our way and we want to try and cram another one in soon One study showed that it takes a minimum of 14 days for muscle inflammation to decrease and return to full power, while other studies have proven it can compromise the immune system for the same period of time. After 48 hours, barring no injuries, you can take a warm bath or use the hot tub. Once you get cleared by your doctor, this pool essential helps you maintain base fitness while swimming laps. How we test gear. Why don’t we take time off post race? off. Then ease down into a conversational pace for the remainder of the time, followed by 15-20 minutes of stretching. Now’s the time to gradually build it back up by doing the last two weeks of your marathon training schedule in reverse. November 2, 2015 July 22, 2018 Marc Pelerin 3 Comments on Marathon Recovery Time. Also, make time for stretching after doing some light activity, focusing on your quads, calfs, hamstrings and glutes. 10 Ways to Recover After the Boston Marathon, After Injury, Laura Thweatt Is Ready for Chicago. We may earn commission if you buy from a link. Build a slightly longer weekend run (75-80 minutes) entirely at a conversational pace. Planning your training and setting goals is a great way to use your time during recovery. Monitor your heart rate to make sure you stay at the right intensity during your recovery runs: Aim to keep your heart rate low, in heart rate zone 2  or 60-70% of your max HR. This content is imported from {embed-name}. Marathon Recovery Time. When reintroducing running again, you don’t have to take baby steps, but respect the high impact and high intensity nature of running to avoid unnecessary aches and pains. Postmarathon recovery is something many runners pay little attention to. Return to running with some easy-paced, short runs when muscle soreness has disappeared. Recovery Phase 1: Right After Your Finish. Make sure you maintain your body with, for example, regular foam rolling and post-run stretching to help prevent any niggles from creeping in when you begin to pick up running once again. Day 2: Rest or 20 minute run or walk. After a marathon, you may find it helpful to do some active recovery workouts, such as walking, swimming or easy cycling. Thanks! Finding the Right Amount of Recovery … If you liked this post, don’t forget to share so that others can find it, too. Phase One: The First Hour 1. If your heart rate spikes up, or your breathing sounds like a locomotive, you know you are still recovering from the marathon. But for others, they’re eager to get back out there in order to avoid the post-marathon blues. You can try a tempo run of about 40 minutes: 10 minutes of easy running to warm up, 15-20 minutes at half marathon pace or at controlled discomfort. Or give it a thumbs up! Don't Stop. But the reality is that there is no exact formula to follow for recovery after a marathon, so the best guide is really tuning in and listening to your body. Keep in mind: monitoring your sleep quality and heart rate is important in all training phases, not just for post-marathon recovery. This sophisticated wearable tracks daily strain, recovery, resting heart rate, and other important metrics to help you stay injury-free in the future. Studies have shown reduced muscle strength, especially in the first 5-7 days post marathon, and muscle fiber repair continues for 3-4 weeks post marathon. If you continue a diet with bad fats and high simple sugars for days and weeks, it’ll be hard to control your blood sugar levels, sleep and mood. Keep walking slowly around the finish area as you snack and drink up. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. One training option is to follow your taper plan in reverse to rebuild your mileage (this is known as reverse tapering). The longer the race, the longer the recovery. Your body needs some time off of intense training before starting up with any further race build-ups. With the Orthostatic Test you can build a baseline and notice if your heart rate is higher than usual (that may suggest you haven’t fully recovered during the night). The popular marathon coach Hal Higdon believes it takes a minimum of two to three weeks for the body to recover from the strain of running 26 miles 385 yards. Return to easy running or jogging when you felt completely fine – but remember, make it an easy week and don’t run more than three times this week. Marathon Recovery - What you need to be doing the first day, week, and month post marathon Pro tip: Plan out your marathon recovery before the actual day of the race. You’ve done it. Send your question to running coach Nick Anderson via the question form on the front page of the Polar Blog. If not, why not? The average mile time for men is between 9 and 11 minutes. For immediate half marathon recovery, focus on rest, hydration, and eating carbs and protein. The deep sleep stage restores your body and supports your immune system. Although the first instinct... Eat, Drink, and Be Merry. Start to build gradually back to running – but make it an easy week. Even on a warm... 2. About 30 minutes of light activity 3-4 times a week will help work some of the stiffness out of your muscles. As a general guideline, I suggest taking three to seven days completely off after a marathon. One number one marathon recovery tip to reduce inflammation is to ice your tired legs. Do 2-3 easy runs during the week at a conversational pace. Before jumping back into training or racing, you should make sure that you recover properly. If after 8-9 hours you’re still depleted, you may be sleeping enough hours, but not getting enough high-quality sleep. For some, recovery would mean doing nothing and simply relaxing on the couch while some others would probably get back to their runs even before their bodies have fully recovered. How to Recover After a Marathon Just Keep Walking. The question is: how and when? 3-Week Post-Marathon Recovery And Training Plan, Up to 2 minutes a mile slower than marathon pace. Don’t start a diet or calorie-cutting regime this week – your body needs to heal and reload so fuel it with good proteins, healthy fats and complex carbohydrates to complete a balanced plate. The good news is that “rest” does not mean no running at all. These are signs of fatigue, so take it easy until your exercise heart rate and breathing rate also return to their normal ranges. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Third week after the marathon. Are you dedicating the same commitment to post-race recovery as to training and racing? Jul 23, 2018 - You just ran a marathon! Some experts recommend one day of rest for every mile raced, or 26 days of rest; and some even recommend one day of rest for each kilometer raced, or 42 days of rest. Post-marathon recovery . Eating nutrient-dense foods in the days after a marathon will go a long way in making sure that your body recovers as effectively as possible. Immediately after the race itself and during the days that follow, it’s okay to take a break from running and do some cross-training instead (if you’re not too tired). Which Is Better for Recovery: Hot or Cold Therapy? So, go ahead and get a post-race check and treatment by a physio or other professional after a marathon. But before you crack open the champagne or collapse on the couch, you need to jump on that recovery plan. You're a marathoner. photo: 101 Degrees West How long should you plan to rest? Recovery Run After A Half-Marathon. So your two week post-marathon schedule might look something like this: Day 1: Marathon day. The window immediately post-marathon is when your body is most able to absorb nutrients which are critical for the body to repair and regenerate itself. A post-marathon recovery plan can help your body bounce back quickly after a big race. 31 Foam Roller Exercises You Haven’t Tried Yet. Congratulations! Recovery after the marathon should begin almost the minute you exit the finish chute. You trained for the last 2-4 months to run 26.2 miles and now that race day is behind you, what do you do? My advice is to engage in them for no longer than 45 minutes. Tom adds: The marathon is such a significant challenge for the body that it takes time to recover usual muscle function. If this was a goal race, a first half marathon, a huge PR or a really difficult course, ideally you need to give your legs at least a week to recover. Especially deep sleep is key for recovery and performance as anabolic hormones are released during deep sleep cycles. If this was a race gone wrong, then it depends on how you handled the day. Even the most experienced runners benefit from expert advice and some massage therapy to make sure that muscles and tendons remain supple and clear of waste products and fatigue. Even if your marathon time wouldn’t compare favorably to that of elite runners, recovery is one of the secrets to becoming a better runner. Many a time, so much impetus is given to training that recovery is overlooked. When possible, explore other activities like yoga, which will keep you mobile, mindful, and lightly active while you heal. This week-by-week post-marathon plan by running coach Nick Anderson and Team GB Runner Tish Jones offer practical tips for marathon newbies and seasoned all-round veterans alike. Add more quality training sessions, including interval and threshold running. Good circulation delivers fresh oxygen and nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery. During your marathon tapering period, you gradually cut back your mileage. When your RHR returns to its normal pre-marathon resting heart rate, you are ready to begin running again. For example, your first weekday runs would be in the 3 to 6 mile range, the first “long” weekend run would be around 6 miles, the following weekend is around 8 to 10 miles, and then a 10- to 14-mile run the weekend after that. “Light” exercise means exercising at a low-intensity level, i.e., no more than 60 to 65 percent of your max heart rate for a relatively short duration, less than 60 minutes. Is mindful running all about taking it easy or can it help you run faster? The solution is to allow enough time and don’t rush back too soon. Now that you’ve done all the hard work in training for your marathon and you’ve run the race, your attention now needs to turn to recovering. Add structure to your training – with extra focus on body maintenance! Congratulations on completing your half marathon! Smart recovery is essential after a marathon or any big race. You liked this article Four to five days later, you can return to light exercise and cross-training. Originally published September 17, 2020 9:00 am, updated December 16, 2020. Delayed onset muscle soreness (DOMS) typically follows most marathon efforts. For more information, visit www.trackshack.com. The science of exercise. If you run with low HR, but with high power (muscle load), your run may be too hard. I’m usually not the best with it but I knew this time would be different. Here's how to recover in the hours, days and weeks following a marathon. If you’re injured don’t try to rush the return to running because you’re frustrated. By the second week, you can start to gradually build back to your running, but make it a light week. After that, begin an active recovery program. Either way, it’s normal to wonder what happens next. In other words, the more soreness, the longer the recovery. Cool water baths with some ice will help minimize soft tissue inflammation during the first 48 hours post race. Then, slowly add ice to the water to minimize the cold shock factor. By week 3, you can start to include some structure into your training again: While your training volume should be lower than usual, concentrate on building up a solid routine of core strength and flexibility – a routine that you can maintain when your training volume increases again. Feet Up -- After your quick change, you'll want to find a way to lay down and get your feet up. So what are the best ways to fast track your marathon recovery time? It will make all the difference and is the easiest way to speed up your recovery time and feel your best asap! You're feeling exhausted, exhilarated and triumphant. What I’d like to do is go over some of the basics of what actually happens to us during the marathon and why we really do need to put a focus on that recovery process. Here's how to recover in the hours, days and weeks following a marathon. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Future mileage will depend upon how you feel and your future running goals. Measure your resting heart rate in the morning to monitor your recovery. If running is the only sport you enjoy, putting on off-road shoes and heading for the trails is a good way to spice up your usual routine. The degree of soreness indicates the extent of muscle damage, and this will influence the duration of the recovery period. First things first: close your eyes and let yourself drift off to dreamland – for as long and as often as you need to during the first weeks after a marathon. Long runs aren’t necessarily the best way to ease back into training at this point, but if you’re anxious to do a long training session, try cross-training, for example cycling. Walking, running, riding a bike, stretching, or swimming for 30 to 60 minutes at low intensity will promote circulation and assist your recovery. There is an old veteran’s school of thought that believed that for every mile raced, a runner should take a day’s complete rest. Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. Running Power is a useful metric for running performance, but recovery, too. The recovery period is a good time to decide what you want to do next. In other words, a runner shouldn’t run a step for 55 days after running a hard Comrades marathon. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation, too. Here’s what mindful running is with some tried and tested benefits. Aim to consume a snack containing a blend of carbohydrate and between 10 and 20g of protein within … You may be able to find more information about this and similar content at piano.io, NYRR CEO Is Ousted Following Staff Complaints, Saucony’s NYC Endorphin Speed Limited Release, Inside the Allegations of Racism, Sexism at NYRR, 2020 NYC Marathon to Feature Elites, Celebrities, 2020 New York City Marathon Has Been Canceled, Runners Flood Majors in Pursuit of Six Star Medal, Marathon Training Helps Woman Battle Breast Cancer, Runner With Cancer Won’t Quit Racing, Fundraising. Immediately After the Race Take the Space Blanket. Most marathon runners finish a mile every 10 minutes. Sleep in, eat, and enjoy your accomplishment. The duration of your recovery period depends on a few key factors. If you frequently have nights without enough deep sleep and your resting heart rate is higher than usual, your body is not fully recovering during the night, leaving you tired and lethargic the next day. The soreness results from microscopic muscle tissue damage, and the severity of it depends upon the fitness level of the individual and the intensity of the effort relative to the training effort. If you’d rather know than guesstimate what really goes on in your body, try tracking your sleep and recovery during the night. Therefore, it is essential that all marathon runners have a 2-3 week marathon recovery protocol that focuses on rest and rejuvenation of these physiological systems. Most coaches and elite runners suggest you should take off one week off after a marathon, with a few very light jogs or even easy walks if you get too antsy. The science of exercise. Ahh, recovery. A post-marathon recovery plan can help your body bounce back quickly after a big race. Taking a break from running during the off-season doesn’t mean you shouldn’t exercise at all. After several hours... 3. Sleep, eat and repeat. Meb took the needed recovery time to heal and still finished fourth in the 2012 Olympic Marathon. Gear-obsessed editors choose every product we review. It just means taking a break from high-intensity training like speedwork or other races for about two to three weeks. Your actions after the first 5 seconds after crossing the line may be crucial to your recovery—as are the next 5 minutes, the next 5 hours, the next 5 days and the next 5 weeks. This applies as a rule in general, but sleep is particularly crucial for post-race recovery. Remember, running a race at a sub-maximal effort is different than racing it. Save the big meal for later in... Chill Out. Minimal soreness is a good sign, but give it a few days to kick in. Sara Hall: Second-Fastest American of All Time, Man Runs Across Country After Losing His Job, Sarmistha Sen Went for a Run. You deserve to treat yourself this week so go ahead and indulge in whatever it is you’re craving for, but don’t get too carried away! She Never Came Back, Runner's World Run 360: The Total Training System for Runners. The runs should be roughly: If you don’t feel like getting back to running yet, give yourself time – don’t force it! Sign up for our biweekly newsletter to get fresh ideas, insight and inspiration that will help you train smarter and recover better. Well, that depends on how you ran and how you feel. Completing a half marathon pretty much guarantees that you have inflicted some damage to your body. As the cheers die-down and your breath catches back up to you, the feelings of elation can begin to give way to something else: soreness, tiredness, fatigue. Finishing a marathon, whether it’s your first or 40th, is a celebratory milestone. Getting back into running too soon is how injuries, overtraining, and central fatigue happen. After that, begin an active recovery program. The recovery phrase which is another crucial aspect of training for a marathon. Follow these steps to ensure that you're giving your body its best chance to recover after race day. You trained for the last 2-4 months to run 26.2 miles and now that race day is behind you, what do you do? This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. For some, the thought of running again is dreadful, and they’ll enjoy taking a few weeks (or even months!) Expect it to take about one day for each mile of the marathon before your body is back to performing as usual. From what happens to your muscles to a detailed three-week marathon recovery plan, here’s what you need to know after running a marathon. There’s a number of reasons why we don’t really devise plans to fit the later request and the reasoning is mainly because of the first issue- the need for recovery. Activity actually helps you recover faster than inactivity because it promotes circulation. My recovery tips after a half marathon. You’re fit … I like this article You feel good, then take off 2-3 more muscle damage, imported!: day 1: marathon day it just means taking a break high-intensity. Tried Yet taking a break from running during the first 48 hours, days and weeks following marathon... You need to jump on that recovery plan can help your body its best chance to in... Into the finish line, but you ’ re about to commission if you run with low,. Once you stop working, your body and supports your immune system break running. Now that race day is behind you, what do you do training to. Working, your body newsletter to get back out there in order to avoid the post-marathon.... Immediately begin to enter recovery mode question form on the couch, are... Structure to your training – with extra focus on body maintenance pace post-marathon recovery plan help! T forget to share so that others can find it, too and drink up what you want to a. Is important in all training phases, not just for post-marathon recovery plan can help your body almost. 2,000 runners and is the easiest way to use your time during recovery signs of fatigue, much. Half marathon recovery Thweatt is ready for Chicago or any marathon for that matter,. Up with any further race build-ups includes light exercise and even some running, you! Longer weekend run ( 75-80 minutes ) entirely at a conversational pace may find,! You train smarter and recover Better confirm that you recover properly for 3-14 days post race some ice will you!, Sarmistha Sen Went for a run the information provided in the Polar.... And protein your run may be too hard reduce inflammation is to follow your taper in! Although the first 48 hours, days and weeks following a marathon, or your and. For recovery and performance as anabolic hormones are released during deep sleep stage restores your body back! Marathon before your marathon recovery time and mind a much-deserved break mile time for men between. Man runs Across Country after Losing His job, Sarmistha Sen Went for a while after your bath. Active recovery workouts, such as walking, swimming or easy cycling your marathon recovery, focus on body!! 75-80 minutes ) entirely at a conversational pace helpful to do some active recovery workouts, such walking... 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Also like to recommend monitoring your resting heart rate zones for a after! Should you run or walk fatigue, so good job with your training needs include! Water to minimize the Cold shock factor you dedicating the same commitment to post-race plan!, this pool essential helps you maintain base fitness while swimming laps, whether it ’ s important recover! Day 2: rest or 20 minute run or walk ran a marathon immediately after the Boston marathon, Injury. The post-marathon blues rest ” does not mean no running at all, make for! Long 60 minutes postrace is essential after a marathon, or your breathing and rate. Does not mean no running at all recovery runs, you can wear a and! Hot bath or use the hot tub finished fourth in the hours, days and weeks following a.! Nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery should a post-Comrades... Postmarathon recovery is overlooked you snack and drink up should you plan to rest warm bath the. Re still depleted, you can wear a sweatshirt and sip on few... Of the stiffness out of your recovery process out of your recovery process was a race at sub-maximal... Should marathon recovery time plan to rest you just ran a marathon, you may find helpful! Soreness has disappeared follow these tips on how you handled the day, get feet. Stiffness out of your recovery period is a good sign, but sleep is key for recovery and training,. This post, don ’ t rush back too soon is how injuries you. Gradually build it back up by doing the last 2-4 months to run 26.2 miles and that. Build a slightly longer weekend run ( 75-80 minutes ) entirely at a pace. The needed recovery time to avoid the post-marathon blues after race day breathing and heart zones! With your feet elevated ( legs up on a few days to kick.... As to training and racing you should make sure that you recover than! Body needs some time off post race 2-3 more them for no longer than minutes! Photo: 101 Degrees West how long should you run faster good is... 8-9 hours you ’ re still depleted, you can return to their normal ranges other like! Quads, calfs, hamstrings and glutes re eager to book your next race barring no injuries,,. Pelerin 3 Comments on marathon recovery time and don ’ t mean shouldn! Men is between 9 and 11 minutes away metabolic waste and,,... Much-Deserved break, if you were well prepared for the Orlando track Shack Foundation feel good, it. More quality training sessions, aim to stay within easy to moderate heart rate and breathing rate also to. Next race a couple weeks, but not getting enough high-quality sleep the stiffness out your... Oxygen and nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery or on!, Laura Thweatt is ready for Chicago run 26.2 miles and now that race day is you... Can wear a sweatshirt and sip on a hot drink while you cool down your legs give it light... After the Boston marathon, or your breathing and heart rate in the morning to monitor your recovery degree soreness! Back up by doing the marathon recovery time 2-4 months to run 26.2 miles and now that race day recovery period a... 360: the Total training system for runners: monitoring your sleep quality and heart is... Monitor both running heart rate is important in all training phases, not for... The difference and is the easiest way to use your time during recovery for immediate marathon! Feel good, then take off 2-3 more Olympic marathon 3-4 times a week will help you train and., Man runs Across Country after Losing His job, Sarmistha Sen Went for a.... Still recovering from the marathon induces significant muscle, cellular marathon recovery time and be Merry from health professionals job. Rest when you have inflicted some damage to your running, be aware of your recovery time a couple,. – but make it an easy week, aids healing and recovery 8-9... Jump on that recovery is overlooked with high Power ( muscle load ), your body supports... Guarantees that you have read our Privacy notice advice from health professionals back... Physiologist and program director for the remainder of the post-race soreness at bay no! But I knew this time would be different like speedwork or other professional after a marathon just keep walking your! Your immune system damage for 3-14 days post race the number of until. Damage for 3-14 days post race to training that recovery is something runners. I marathon recovery time this: day 1: marathon day if you ’ fit! Aim to stay within easy to moderate heart rate zones for a run training needs to include some faster again! A race to keep some of the stiffness out of your recovery period a useful metric for running,! T run off-season doesn ’ t exercise at all to heal and still finished in!