The TRUTH About Post-Marathon Training: THIS Is What Really Works

After completing a marathon, it's important to give your body the proper rest and recovery it needs to avoid injury and bounce back quickly.

Whether you're a seasoned marathon runner or just starting out, this video has everything you need to know about post-marathon training and recovery.

When you're ready, we'd love to help you become a better runner.

[joelgriffitts]

I am 9 days post-marathon (and I really raced it), and I confess I'll be taking my first slow run today. A bit sooner than recommended here, but I just love running, and I promise to keep it short and slow. My rule is that the first 7 days are completely off-limits for running. I once wanted a quick turnaround between races and went for an 8-mile, moderate-pace run 7 days after a marathon...and I tweaked my calf muscle and had to take an additional 7-10 days off. Lesson learned.

[siyandankundla-mgudlwa]

Super helpful tips. Thank you very much team.

[OmahaTonyG]

I’m the kind of runner who ran a full marathon every weekend for a month straight. I also did two marathons for two days in a row.

I run a lot and I’ve figured out my recovery to the point where I can do a race every weekend and still be fine.

I realized a long time ago that I would never be the best of the best. I love racing and do 12-20 races a year in every distance from 10K to 50K.

[chandraau]

I finally broke down and bought a massage gun and I'm incredibly grateful I did. I completed my first half marathon on Saturday. I've used the massage gun each day since and it has made a world of difference for me! This video was crazy helpful, thank you!

[Reckoning]

I had a little protein shake, a little sushi snack and some bread right after my last marathon in Paris, I had a little walk and had pizza for dinner and the next day I had crepe and baguette and did some sightseeing with the family to get those legs back on track. Oh I was thriving!!
Another week of mainly cycling and swimming and I was back to running (but slow at first). By week 4 I was back to long runs and tempo work and I even became faster

[williamlackey]

After a marathon I think the most important thing is good food, hydration. Spending more time with the people that support your efforts (spouse/kids)


Enjoy a beer. And be mindful of when the training starts again!

[Kelly_Ben]

I race for the love of racing, and the thrill of incremental improvement. I race (slowly) 2-3 50ks and a marathon or two during the race season (March- November). I typically take 2 weeks off after a race at the start of the season, and as I get more fit, I can cut it down to 1. I often feel great by day 5, but when I've tried to run gently, I developed bizarre niggles. I was told that, though the post race pain/ stiffness has faded, the inflammation hasn't, and to give it the full week no matter how good I feel. That's served me well. I'm also a farmer, so resting with feet up is a pipe dream. I have farm chores every day, including race day. 😆 I've wondered if the constant movement allows for my faster recovery?

[ulfeliasson]

I remember me running personal bests on 5km 1 or 2 days after running marathons. Happened on several occasions. Those were the days. Might be one of the reasons I am chronically fatigued perhaps. Taking it much slower these days though. Perhaps my injured hip is a blessing in disguise.

[joneaton]

Thank you for great wisdom again. I've my big race, in 1 month and a left from 12 weeks training block.
How will this cross over to half marathon race please, as not moving to marathon for few years.
And when/ how soon to bring the recovery then easy runs?

[johnrwilker]

I took 2.5 months off after my first marathon. Probably too much time off, I really regret not getting in some kind of training during that time.

[robnott]

I normally take a week off but will do a 30 minute low level indoor bicycle 2-4 days after the race.

[kobusloubser]

How do you guys fit these extended rest times in for Comrades Training? Nobody will get the km's in for Comrades if they have to take 3weeks off after every marathon?

Or is this more aimed at someone that aimed for a Marathon and that is the only race they do?

[christiaanschoeman]

I did the comrades last year, and thought I am strong now. I finished and I feel fit. So I did the Memel to Newcastle ultra. That ultra broke me, it was very difficult to start again.

[stephenrose]

2 weeks no running 😮, I struggle with not running the first week.. I do everything by intuition and feel, I’m sure it’ll catch up with me at some point

[anthonygilbert]

How much slower than race pace and/or shorter than marathon distance can we run before we start doing this kind of damage? We don't take a week off after every Sunday long run. There is a clear difference between 18 miles in three hours and a marathon in four, but when does a long run become a "race"?

[liamphillips]

What got me was that I turned into an absolute food vaccuum! Good stuff, bad stuff, my appetite was insatiable in a way I've ever experienced before...I did have some food prepped for after, but blew right through that in no time! I never felt bad at all but kind of had the feeling that some IV nutrition would be nice just so I could stop devouring everything in sight lol

[chetan]

is ice bath recommended right before half-marathon?

[lmh]

That’s why marathon training is the hardest for me 😅

[mitchellatkins]

What about recovery times after 5, 10, and 21k races?

[Oblivion-kiqj]

07:18 omg your eyes are so fucking cool! damn! mine are just brown and borring, hahahha ;)