Resuming training after a marathon: advice and recommendations.

After crossing the finish line of a marathon, runners are often asked: how long should I wait before resuming training? The answer to this question depends on a number of factors, including general fitness, running experience, and how the body recovers from intense exertion. This article will guide you through the essential stages of post-marathon recovery and provide practical advice on how to return to training safely and effectively.

The immediate post-race phase (0-3 days)

Rest and recover: Right after a marathon, it’s crucial to give your body time to recover. The first few days after the race should be devoted to rest, but it’s beneficial to include short, light walks of 15-20 minutes to promote blood circulation. For some, short bike rides (around 20 minutes a day) can also be beneficial.

Hydration and nutrition: Keep well hydrated to compensate for the loss of fluids and electrolytes during the race. Eat balanced meals rich in protein to help muscle repair, and carbohydrates to replenish glycogen stores.

Body care: Take care of your muscles using recovery techniques such as ice baths, light massages and foam rollers. These methods can help reduce muscle soreness and promote faster recovery.

The first week after the marathon (4-7 days)

Light activities: After three days’ rest, you can start introducing light physical activities. Opt for low-impact activities such as walking, light cycling or swimming. This will help maintain blood circulation and prevent muscle stiffness without overloading your body.

Stretching and mobility: Practice gentle stretching and mobility exercises to improve flexibility and prevent injury. Focus on the main muscle groups involved in running, such as the quadriceps, hamstrings and calves.

Listen to your body: It’s essential to listen to your body during this period. If you feel pain or excessive fatigue, take more time to rest. Each runner recovers at his or her own pace, and there’s no need to rush back into training.

The second week after the marathon (8-14 days)

Gradual resumption of running: If you’re feeling well, you can start reintroducing short running sessions. Start with easy 20-30 minute runs at a comfortable pace. The aim is to get back in touch with running without putting too much strain on your muscles and joints.

Gradually increase intensity: During this second week, gradually increase the duration and intensity of your running sessions. Add a few extra minutes to each run and incorporate light jogging sessions.

Muscle strengthening: Introduce muscle-strengthening exercises for the core and stabilizing muscles. Basic exercises such as squats, lunges and sheathing exercises can help strengthen your muscles and prevent future injuries.

The third week after the marathon (15-21 days)

Back to regular workouts: If your body responds well, you can start to resume your regular workouts, including splits and tempo sessions. However, keep in mind that your overall intensity should remain lower than before the marathon.

Monitor your training load: Be careful not to overload your body too quickly. Use a training diary to monitor your workload and adjust your plan according to how you feel and how tired you are.

Avoid competitions: It’s advisable to avoid competitions or intense running for at least three weeks after a marathon. Your body needs time to fully recover from the sustained efforts of a marathon. This also applies to the 22-30 day period.

The fourth week and beyond (22-30 days)

Full return to training: From the fourth week onwards, most runners can resume their usual training plan, including long outings and speed sessions. However, continue to pay attention to your body’s signals and adjust your plan accordingly.

Set new goals: Use this time to think about your next running goals. Whether you’re planning another marathon or a race over a different distance, plan your training program around your new ambitions.

Avoid overtraining: Overtraining can lead to injury and chronic fatigue. Be sure to include rest and active recovery days in your program to allow your body to strengthen and adapt to new training loads.