Knowing what to expect post-race can help you avoid frustration, prevent injury, and make the most of the work you’ve already put in.
Week one: rest and reset
The first few days after a marathon are all about recovery. Muscle soreness, fatigue, and even mild illness are common as your immune system resets and inflammation levels begin to drop. You may find everyday tasks take more effort than usual – that’s completely normal.
Use this time to rest properly. Sleep as much as you can, eat well, and stay gently mobile. Short walks, light stretching or swimming can help ease stiffness. Supportive footwear is especially important during this stage. Your feet and joints are still fatigued, so swapping into recovery shoes like OOFOS can reduce further strain while you’re moving about.
Week two: reintroduce light activity
By now, most of the deep muscle soreness should be easing, though your energy levels might still be unpredictable. This is a good time to reintroduce low-impact movement. Many runners return to the gym or try a gentle cycle or yoga session. The key is to listen to your body. If anything feels forced, it’s too soon.
Some may feel ready for a short jog later in the week. If you do head out, keep the pace slow and the distance short. There’s no rush. It’s not about training – it’s about checking in.
Week three and beyond: rebuilding slowly
As you enter the third and fourth weeks post-race, a return to structured running may start to feel realistic. But there’s no set timeline. Some runners take longer, especially after hard races or first marathons.
Ease back into your normal routine with shorter runs, more recovery days, and less intensity. Let your energy guide you. If anything feels tight, sore or off, step back and reassess.
Continuing to wear recovery footwear during this time can help reduce residual joint stress, especially after work, travel or walking around during the day. It’s often the non-training hours that slow recovery – the commute, the errands, the long days on your feet.
Recovery is part of the process
It’s easy to treat recovery like a waiting room before training starts again – but it’s more than that. This is when your body consolidates the adaptations it’s made through training. It’s also a valuable mental pause. Use the time well, and you’ll return to running stronger and more motivated than before.
