Returning to Running Post-Marathon

Everyone’s process to return to running is different and should be advised by their coach or physical therapists (like the wonderful staff here at Finish Line). This is especially true if you experienced any injuries over the course of the training block. 

Countless runners experience an injury (or two or three) during the course of training for a marathon. Some are able to make it through race day despite these injuries. Immediately following the race, most runners take a well-deserved (and essential) break from running with the hopes that once they stop running the injury will just go away on its own. But like clockwork, the second they return to consistently running, the injury comes right back. Sound familiar? 

While most band-aided injuries can improve in severity with a little bit of rest and relaxation, if the root cause is never addressed, these injuries will continue to linger into your next training block. Between training blocks is the perfect time to dive into the source of injuries and resolve them once and for all. You can also get back to the strength training and cross training that most runners sideline during the peak weeks of training. As you gradually incorporate running into your schedule, you should get back to running for joy again.

But how do you get back to running post-race? Below is a generalized return to running post-marathon schedule. Again, it will look different for everyone. This is a general guideline, NOT a rule for every runner!

Days 1-3 Post-Race

Running: None 

Cross-Training: Also, none! 

Focus: Prioritize eating and sleeping. Some light activities like short walks and light massages.

Bonus advice: do not schedule a deep tissue massage because OUCH!

Days 4-7 Post-Race

Running: Still None! Your legs are going to start to feel a little more normal.

Cross-Training: Optional, two to three days of 30-40 minutes of easy effort cross training (cycling, pilates, yoga, walking, etc.) to promote blood flow to legs (not to build fitness). 

Focus: Continue with your healthy diet. Now would be the time to check in with your physical therapist and potentially get a deeper massage. 

Days 7-14 Post-Race

Running: MAXIMUM three or four days of anywhere from two miles to at most six miles, very easy. This should be at maximum 20 to 25% of your peak week of marathon training volume. 

Cross-Training: Optional, anywhere from two to four days of 30-45 minutes of easy to medium effort sessions. 

Focus: Returning to establishing a schedule of activity and assessing where recovery stands. 

Days 14-21 Post-Race

Running: Begin to slowly build back into consistent training, with emphasis on consistent days (at most four to five days per week) of low to moderate volume (keeping runs under double digit efforts). This should be at maximum 40 to 50% of your peak week of marathon training volume. You can attempt 20-30 second strides during your easy runs. 

Cross-Training: Two to three days of preferred cross-training for 30 to 60 minutes varying in intensity from easy, medium to hard. 

Focus: Getting back into the desired frequency of running while also maintaining frequency of cross-training. Remember, the emphasis on this post-marathon time period should be to diversify the stimulus to your body and to get STRONG for the next block. 

Days 21-28 Post-Race

Running: Increase mileage to 60% of your peak week of marathon training.

Cross-Training: Two to three days of preferred cross training for 30 to 60 minutes varying in intensity from easy, medium to hard. 

Focus: Getting back into the desired frequency and intensity of running while also maintaining frequency of cross training. 

I know what you’re thinking. But I worked so hard, won’t taking time off make me lose my fitness? Or...But I am already ready to avenge my poor performance! BUT, slow your roll! Recent studies show that there is little reduction in VO2max for the first 10 days following inactivity in well-trained athletes (that is you, you just did a marathon). Additional research demonstrates that any potential reduction in aerobic fitness that occurs within the 10-28 day window is easily gained back, especially with the incorporation of strength training to improve muscle power. 

In conclusion, be patient and be kind to your body. Use this period of time to build holistic strength again so you can enter this next training block healthy and with a vengeance. New PR, here you come!