What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race.

In this episode, you’ll learn:

✅ What happens to your body after you run a marathon

✅ Should you do a recovery run after the race?

✅ How to structure a recovery phase after a half marathon

✅ How to recover after a marathon

✅ How to improve your post-race recovery

✅ Health risks during the recovery phase

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

References

🔬PMID: 42298171

🔬PMID: 39094181

🔬https://www.nature.com/articles/s42255-025-01244-7

🔬PMID: 41101781

🔬 PMID: 31045685

🔬 PMID: 42299359

🔬PMID: 27338452

If you enjoyed this episode, you may like:

🎧 Tune Up Race Formula (14 August 2026)

🎧 Do You Need to Cool Down after a Run? (13 June 2025)

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