How to recover from long marathon training runs

Physical exhaustion is natural after a race, but it is important to remember that a marathon does not end the moment you cross the line.

Knowing how to care for your body during the post-race phase is critical, and this guide offers some marathon tips on ensuring you properly recover from your exertions.

For serious runners, mastering the art of recovery is just as significant as the 26.2 miles that preceded it. Peak marathon mentality means prioritising recovery over burn-out, so as to avoid setbacks and keeping your body in prime condition to face the next challenge.

The body is reliable at communicating tell-tale signs that it may need rest, particularly if suffering from persistent fatigue, an elevated resting heart rate, muscle soreness, decreased performance or demotivation. An extra day of rest is a smart training decision, not a sign of weakness.

Athletes are, moreover, encouraged to do short shakeout runs, prioritising recovery over performance, refuelling to rehydrate, replenish glycogen stores and repairing muscles with protein.

You are unique, and different additional strategies may work for you, such as foam rolling and stretching with a massage gun, ice baths, contrast therapy or compression gear. Lastly, the power of a good night’s sleep should never be underestimated in the quest for effective recovery. By following these tips, you will prime your body intelligently for the next race and lessen the risk of injuries.

For further advice on following the best marathon recovery plan, call specialist running coach Maximum Mileage Coaching today to get a professional consultation.