Doctors of Running Podcast
#168 What Runners Should Do IMMEDIATELY Post-Marathon to Kickstart Their Recovery, and How to Base Build for Next Season
Dec 7, 2023
Andrea and Megan, seasoned runners, share valuable insights on post-race recovery. They discuss immediate post-race steps, nutrition, hydration, mental recovery, travel tips, changing training, and downtime activities. They also cover adjusting nutrition and building a base training phase, including its ideal duration.
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Quick takeaways
- Take 10 days to two weeks off after completing a marathon to allow for physical and mental recovery, prioritize rest, sleep, and good nutrition, and avoid alcohol in order to enhance glycogen replenishment and overall recovery.
- During the base training phase after recovery, gradually incorporate running by starting with short, easy runs, paying attention to recovery between workouts, and adjusting training paces as you gradually rebuild fitness.
Deep dives
Post-Marathon Recovery
After completing a marathon, it is crucial to give yourself a break from running and take 10 days to two weeks off. This break allows for physical and mental recovery. Focus on activities other than running, catch up on daily tasks, and reflect on the season, considering any positives or changes for future training. Take advantage of the break to prioritize rest, sleep, and good nutrition. Proper hydration is also important to replenish electrolytes lost during the race. Avoid alcohol during this recovery period, as it impairs recovery and can hinder glycogen replenishment. Using writing style B, summarize the importance of post-marathon recovery and the need for rest, reflection, and hydration.
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