4 rules for returning to running after a marathon

Marathons are hard on your body. After you’ve crossed the finish line of your goal race, your body needs time to recover, not just from the race itself but from the months of training that came before it. Follow these guidelines in during the days and weeks following your next marathon to make sure you recover well so you can return to training ready to run and injury-free.

Take your time

Some people can go out for their first run as little as one week following a marathon, but this is not recommended for the majority of recreational runners.

High-level or elite athletes can often return to training quicker because the high-volume nature of their training (combined with the medical and coaching support they have) helps their bodies recover much faster. Recreational runners, on the other hand, should take at least three to four weeks before returning to running. Many experts recommend one day of rest for every mile run (so 26 days of rest following a marathon).

This doesn’t mean you have to sit around and do nothing, but you should avoid running during this time, and do mostly low-intensity exercises, like walking, cross-training, swimming, or other activities that you enjoy.

Eat

Of course, you should prioritize nutrition immediately following your race, but post-race nutrition doesn’t stop there. In the weeks following your marathon, you may be tempted to reduce your calorie or carbohydrate intake because you’re not doing as much activity, but this is a mistake.

Your body needs nutrients and calories in order to repair your muscles, and without eating properly you’ll delay your recovery. Focus on eating a variety of healthy foods, a good balance of carbohydrates, fats and proteins, and eat plenty of anti-inflammatory foods like dark leafy greens, berries and omega-3s to help your body recover faster.

Consider a massage

In the days immediately following the race, you should avoid any deep-tissue massage or intense foam rolling. Wait at least a week until some of the inflammation in your muscles and tissues has gone down, and then consider booking a sports massage or hopping on your foam roller.

Return slowly

After three or four weeks you can start returning to running, but make sure you do so slowly. For your first run back, start with something short and easy, or even consider a walk-run. Build up your mileage slowly, and don’t be discouraged if it takes you longer than you expected to get back to your regular running routine. Be patient and take your time, rushing back to fitness will only put you at risk for injuries.