After the Marathon: Recovery & Post-Race Blues
The First Hour
You’ve crossed the finish line. Medal around your neck, foil blanket on your shoulders, and tears probably in your eyes - what now? Where’s my partner, where’s my sanity? BUT, we’ve still got to look after ourselves and what you do in the first hour makes a huge difference to how well you recover.
Keep moving: walk, don’t collapse. It helps your muscles flush out waste and prevents stiffness.
Refuel quickly: carbs + protein within 60 minutes (e.g. banana & yoghurt, chicken sandwich, recovery shake).
Rehydrate: sip water or an electrolyte drink, you’ll have lost more fluid than you realise.
Warm layers: once you stop running, your body temperature drops fast.
The First Week
The marathon does more damage to your body than you can feel in the moment. Micro-tears in muscles, inflammation, depleted glycogen, all of it will take time to heal.
Days 1–2: gentle walking, stretching, light yoga.
Days 3–4: if you feel good, try a short easy run — no more than 20–30 mins at conversational pace.
Days 5–7: continue with easy runs or cross-training (swim, cycle).
Listen to your body: soreness and fatigue are normal, but sharp pain = rest.
There is a rule of thumb: one day of recovery for every mile raced, yes that’s right, that’s 26 days until you’re truly back to normal.
The Emotional Rollercoaster
Of course nobody warns you about this part, the emotional rollercoaster, the tears, the tantrums and the huge “downer” after weeks of structure, purpose, and community, the days after a marathon can feel, well really awful actually. You might experience feeling
Lost without your training plan.
Guilty for not running.
Low or teary, even if your race went well.
Anxious about “what’s next.”
This is normal — it’s called post-race blues and it’s your body and brain both adjusting after a huge physical and emotional peak.
How to Bounce Back
Rest guilt-free. Recovery is part of training. You’ve earned it.
Celebrate properly. Write down your reflections and share your story (you don’t need telling twice!) and relive the achievement.
Reconnect socially. Go for a coffee with your running friends instead of a run.
Set gentle goals. Not another marathon yet but start with a fun run, parkrun, or short-term challenge.
Reflect, don’t ruminate. If it didn’t go to plan, note the lessons and move on.
What is A Reverse Taper & Post Race Blues
Conclusion
Recovery isn’t just about muscles and glycogen. It’s also about your emotions, your identity, and your relationship with running.
Refuel and rehydrate.
Give your body space to heal.
Acknowledge the emotional dip — and trust that it will pass.
Marathons are life-changing, but they don’t define you. Take the lessons, celebrate the achievement, and know that running — and your mojo — will be waiting for you when you’re ready.