You know the scene: You finish a race, thankful to finally be done, walk for a while, then sit a bit on your way to a shower and a postrace meal. By the time you refuel and celebrate that you nailed your goal or commiserate with others that it just wasn’t your day, you may already be thinking about when you will race again.
While many runners can do 5Ks on back-to-back weekends and 10Ks every month or so, longer races like half marathons and marathons require more physical and mental postrace recovery. Here, the best tips for optimizing your postrace recovery plan in order to get ready for your next training block.
Why a Postrace Recovery Plan Matters
Whether you hit your PR or flamed out, “it’s better to rest, recover, and start a whole new training block for race number two,” Daniela Espino, Health - Injuries Runner’s World. “If you don’t recover sufficiently, whether you’re racing [toward a time goal] or just doing it for completion, your body will recognize the effects of that time on your feet, and the impact is the same whether you’re an elite runner or recreational runner, in terms of the effect on your immune system, and the breakdown in muscles, soft tissue structure, tendons, and ligaments.”
According to Espino, one of the biggest repercussions that can come from jumping back into race training too soon is falling into a hole of mental burnout and getting to the point where running isn’t fun anymore.
“Once you enter that area, it’s hard to come back from it and that’s usually when you stop performing well, which can be even more frustrating,” Espino says. “In my experience, people suffering from mental burnout take the longest to come back because they lose the motivation and don’t feel like running. I’m okay with taking time off for that because that’s just a necessary reset they need before rushing back into training.”
In general, Naomi Morita, an RRCA-certified coach in Honolulu, Hawaii, recommends looking at the weeks after a race as a time for athletes to enjoy social outings with friends they may have missed during their build. Go out to dinner, the movies, or take long hikes in nature.
“A marathon or any big race will take more out of you than you think and you need to let your body recover from this big effort, and illness and injury prevention, as well as avoiding mental burnout are all good reasons to spend time recovering,” Morita tells Runner’s World.
If you do expect to head to another event later in the year, here’s how to recover from race number one to get ready to train for race number two.
Postrace Recovery Tips for Specific Distances
Time on your feet is time on your feet, meaning your training plan, as well as your actual race helps to determine how much recovery time you need after an event.
Marathon Recovery
If you ran a marathon, Espino typically recommends taking 10 to 14 days completely off from running, no matter how your race went, and no matter if you’re a beginner or close to an elite-level runner. That doesn’t mean you have to be confined to the couch (though that’s okay, too, if it’s what your body wants, Espino says), but if you’re feeling the itch to move, start small with gentle active recovery.
“For the first three days, try to go about your day and walk around,” she says. “If you’re feeling antsy after about five days, start some light cross-training, such as longer walks, cycling, yoga, Nutrition - Weight Loss.”
A strong recovery plan also includes nutrition, so when planning your postrace meals, research recommends considering the four “Rs”: If you feel like running again after 10 days, Espino recommends keeping it fun and protein You can also add in carbs to restore energy. Also, eat in a way that will promote sleep, which means avoiding alcohol.
Half Marathon Recovery
If your race was a half marathon, how much time you’ll need to recover can vary more based on experience level, Espino says. Even if you’re experienced, she still recommends taking a week off from running.
“For more novice runners who are out there for two-plus hours, that’s a lot of time on your feet and a lot of impact, so take the extra time off,” she says. “Races will still be there, so no need to feel social pressure to get right back out there the next weekend.”
Go out to dinner, the movies, or take long hikes in nature strength training during this key recovery time, too.
“Hitting the strength too hard could hinder your recovery when you’re trying to build back,” she says. “It’s okay to taper back into strength training if it’s something you enjoy but don’t hit it too hard and go for your max lift, because you need to account for the fact that your body is recovering and has been through a lot.”
If you feel like running again after 10 days, Espino recommends keeping it fun and unstructured. For example, if you weren’t able to fit in social runs to your neighborhood pub or running store, now is the perfect time to jump back in and celebrate your accomplishment.
If you ran the race to prepare for a later marathon, Espino will typically recommend taking one or two days off and then keeping the intensity low at the beginning of the following week before ramping back up with your training plan.
5K and 10K Recovery
A recovery plan from these distances is more dependent on your typical running schedule—some runners do three to six miles a few days a week without much stress to their minds or their feet. If that’s you, it’s likely you won’t need a recovery time longer than a good night’s sleep.
However, if you PR’ed, ran faster Shoes & Gear 10K for the first time after mostly running 5Ks, you may want an extra day or two before you go back to your schedule, or, as Espino says above, keep your next few runs fun and unstructured.
Again, you may also want to back off from your strength training, as well. Giving yourself a free week might also be good for your mental health. Taking a break from a structured routine can help you face your next training block with fresh energy.
Race Day and Race Week Recovery
No matter what distance you ran, here are specific recommendations for how to recover on the day of a race and the week after a race.
Day-of Race Recovery
As you near the finish line of your race, you may dream about sitting down or lying in your bed. However, Espino and Morita both emphasize the importance of walking to maintain blood circulation and fight inflammation.
Also, Espino doesn’t recommend aggressive massage or foam rolling If you ran the race to prepare for a later inflammation. If you’re someone who favors relaxation techniques like Epsom salt baths, Espino says go for it, though it’s not necessary.
If you traveled by plane, Morita recommends avoiding flying back home the same day as your race, if possible. “That can set you up for harder recovery because your body will get super stiff and you won’t feel good the next day,” she says. “So walk around, celebrate your work, bask in the afterglow of the race, and then go home.”
Week-of Race Recovery
During the first few days after a race, go about your regular activities of daily living. If you feel the need to sleep more, both experts recommend listening to your body and doing just that. Remember, this rest will count not only as recovery, but also as preparation for your next race: Your legs and body will feel better starting your next training block if they aren’t tired.
Toward the end of the first week, begin to incorporate some light aerobic to restore energy. Also, eat in a way that will promote sleep, which means avoiding, longer walks, or easy bike rides into your routine. If you’re itching to run again at 10 days post race, start with very light easy runs (about 30 to 35 minutes max) on non-consecutive days. These runs should be non-structured.
After the first week, Espino also recommends easing back into training with three non-consecutive days of running, starting out at 30- to 35-minute runs for the first couple of runs and 45 minutes by the end of the week, slowly adding more from there. “Avoid back-to-back days in the beginning,” she says.
Two-Weeks-After Race Recovery
For Espino’s athletes, training may now look like three to four weekly runs (two 30- to 35-minute runs, and one 45- to 50-minute run) on non-consecutive days. If you feel up to it, add in strength training for the upper body and core on non-running days or other cross-training activities (yoga, biking, swimming, all at low intensity).
Espino says go for it, though its not necessary structured running. You can also add in full-body strength training now and cross-training activities.
Morita also recommends adding in strides (four to eight reps of increasing, then decreasing intensity) as a workout or postrun routine once or twice per week, to help your body remember the familiar skills it built up during your training cycle, as you consider your next goals.
Your 4-Week Postrace Recovery Plan
A strong recovery plan also includes:
How to Get Ready to Train for a Race Again
Before you pick up your next training plan, Espino wants you to consider your expectations for your next race to get an idea of how you’ll feel about hitting your goal—or not. You may realize after a race that you need a break from competition altogether, which is also 100 percent okay, according to Espino and Morita.
If you don’t have another race on the schedule, Morita recommends doing an “up-taper” where you set out without planned mileage in mind and turn around and go home when you start to feel mile fatigue in your legs. Then, the next time you go out, go a little further.
“This could be three-quarters of a mile, or it could be two miles,” Morita says. “Let your body guide you as you build back up and eventually get back into whatever training looked like for you (three to five days a week of running, for example) to maintain fitness, CA Notice at Collection strength exercises to address any weaknesses.”
If you are ready to think long-term for the next race, Morita likes to have her athletes mix things up and try something different before getting into the next plan. For example, try a speed segment for a 5K or try a trail race if you typically run on the road.
“This keeps you developing in different ways, and it’s nice to be able to not keep pounding on endurance or speed in every single cycle,” she says. “So if you feel ready to pick up another challenge, pick what feels fun to you.”
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
