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The Marathon Aftermath: What to Expect the Week Following Your Race

| Sarah Sponaugle | ,

You did it! You crossed that finish line, perhaps stumbled, definitely celebrated, and now you’re officially a marathon finisher. Congratulations! But as the high of race day begins to fade, you might be wondering, “What now?” The week following a marathon is crucial for recovery, and it’s often a period of unexpected physical and emotional experiences.

Here’s a guide to what you can expect in the days after your incredible achievement:

Day 1-3: The Immediate Aftermath – Soreness, Swelling, and Sleep

  • Soreness is Your New Best Friend: Let’s be real – you’re going to be sore. Expect delayed onset muscle soreness (DOMS) to peak around 24-48 hours post-race, especially in your quads, hamstrings, and calves. Walking might feel like a monumental task, and going up or down stairs will be a hilarious (or painful) ordeal.
  • Swelling and Inflammation: Your body has undergone significant trauma. Don’t be surprised by some swelling in your legs and feet. This is a normal inflammatory response as your body begins the repair process. Elevating your legs when resting can help.
  • Unusual Fatigue: Beyond the muscle soreness, you’ll likely feel a profound sense of fatigue. Your central nervous system has taken a beating, and your energy reserves are depleted. Prioritize sleep – and lots of it! This is not the time for early morning alarms or intense activity.
  • The “Marathon Shuffle”: You’ll probably find yourself walking with a distinctive, slightly stiff gait for a few days. Embrace it – it’s a badge of honor!

What to do: Gentle walking (if comfortable), foam rolling (gently!), stretching, ice baths (if you’re brave!), and plenty of rest. Focus on nutrient-rich foods to aid recovery.

Day 4-5: Turning the Corner – But Still Not 100%

  • Soreness Subsides (Slightly): You’ll likely notice a decrease in the intensity of your muscle soreness, making everyday movements a bit easier.
  • Mental Fog Lifts: The initial mental fatigue might begin to dissipate, and you might feel a bit more like your old self.
  • Hunger Pangs: Your body is still working hard to repair and refuel, so don’t be surprised if your appetite is through the roof. Listen to your body and provide it with the fuel it needs.
  • Emotional Rollercoaster: Some runners experience a “post-marathon blues” as the intense focus of marathon training is suddenly gone. It’s completely normal to feel a bit flat or aimless. Acknowledge these feelings and remind yourself of your incredible accomplishment.

What to do: Continue with light activity. Consider a short, very easy walk or even a gentle swim if it feels good. Resist the urge to “test” your legs with anything intense.

Day 6-7: Looking Ahead – But Staying Patient

  • Feeling More Human: By the end of the week, you should feel significantly better, though still not ready for full-blown workouts.
  • Itching to Run (or Not): Some runners feel an eagerness to get back out there, while others might feel completely burnt out on the idea of running. Both are normal!
  • Reflecting on Your Journey: This is a great time to reflect on your entire marathon training journey, what you learned, and what you’re proud of.

What to do: If you’re itching to run, a very short, very easy jog (think 15-20 minutes at a conversational pace) might be okay, but only if your body feels completely ready. Err on the side of caution. This is a great time to connect with your run coach to discuss a sensible reintroduction to training and to start thinking about a custom training plan for your next goal, whether that’s another race or simply maintaining fitness.

The Bottom Line: Prioritize Recovery

The week after your marathon is all about recovery – physical and mental. Resist the urge to jump back into intense training too soon. Listening to your body, prioritizing rest, and fueling well are the most important things you can do to ensure a healthy and successful return to running. Remember, you just accomplished something incredible, and your body deserves the time it needs to recover and rebuild.

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