You’d think that runners would love to linger in their post-race downtime. But those of us who thrive on the regimented schedule of a training program often go stir-crazy without one. So we created a four-week plan that’ll give some structure to your recovery and ensure that you don’t do too much too soon, jeopardising your body’s ability to heal.
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Week 1: Active Rest
Your top priority during this time is to relax. But that doesn’t mean bed rest. Increasing your circulation will help flush out metabolic waste and deliver blood and oxygen to your muscles to help them mend. You can do this-without overexerting yourself-by stretching the calves, hamstrings, quads, glutes, and lower back at least once a day. Light cross-training is fine, but the intensity should be low (heart rate less than 140) and the duration should be short (less than 20 minutes).
Week 2: Rebalance Joints and Muscles
Your joints and muscles take a beating over 42.2 kilometres. To restore their strength and integrity, reintroduce strength training to your routine. Keep the weights light-you don’t want to stress your muscles and joints. You can continue (or start) cross-training, but unless you are planning to race again soon, hold off on running for now.
Week 3: Return to Running
We recommend you slowly ease into running your first week “back.” Run on soft surfaces to minimise the impact.
Week 4: Rebuild a Base
It takes at least four weeks to recover from a marathon, so although you are running more this week, remember that you’re still in recovery mode. Keep the effort easy and back off immediately if you experience any discomfort or sign of injury.
