Resuming training after a marathon: advice and recommendations.

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

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

Rest and recover : Immediately 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 is 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 Hydrate well 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 your glycogen reserves.

Body care Take care of your muscles by 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 to introduce light physical activity. 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 Stretching: Practice gentle stretching and mobility exercises to improve flexibility and prevent injury. Concentrate on the main muscle groups used during 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. Every runner recovers at their own pace, and there's no need to rush back into training.

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

Gradual return to running If you're feeling well, you can start to reintroduce short running sessions. Start with easy runs of 20 to 30 minutes 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 the intensity During this second week, gradually increase the duration and intensity of your running sessions. Add a few extra minutes to each run and include some light jogging sessions.

Strengthening muscles Introduce muscle-strengthening exercises for the core and stabilising 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 training If your body responds well, you can start to resume your regular training sessions, including splits and tempo sessions. However, bear 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 effort of the 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 targets The next few months: 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 programme around your new ambitions.

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