Whether you’re new to half marathons or have been running them for years, one thing you should always prepare for is recovery.
After a long run, everything from your muscles to your mind can feel off, but there are several ways to combat this, starting at the finish line.
In this guide, we provide half marathon recovery tips so you can rest, repair, replenish your strength, and get back on the road with vigor.
Immediate post-race actions
You cross the finish line and stop: you have completed your half marathon! Whether it’s your first, fifth, or 15th race, it’s worth celebrating.
Enjoy time with your family and friends as you savor this achievement. While you’re at it, it’s critical to take steps right away to aid in the half marathon recovery process. For example, in the first minutes after the race:
- Change your clothes – After finishing the half marathon, it is normal to feel cold or wet. Keep a change of warm clothes, blanket, or jacket nearby.
- Drinking water – Grab your water bottle and start rehydrating right away. A general rule of thumb is to drink 15 to 20 ounces of water for every pound you lose during the half marathon.
- Assess your body’s needs – Injuries or excessive pain will likely become apparent if they have not already. Seek help or use home remedies (if applicable).
While these are immediate actions you should take within the first few hours of the race, other steps can also help you maximize recovery. Sleep, nutritious meals, stretching, and blister care are crucial to your recovery. But when will you be able to run again?
How many days should you rest after a half marathon?
You’ve finished a half marathon, now what? You may be wondering if you should take time off from running or when you can get back to it. The answer?
It depends.
A general guideline for runners of any experience level is one day of rest for every mile of running. The way a run makes you feel physically or emotionally can also affect when you should run again. For example, an injury can extend the amount of time you need to be out.
Return to exercise
After finishing a half marathon, active recovery can help you maintain good health. Try gentle exercises like yoga, Pilates, and low-impact workouts to keep blood circulating to sore muscles. Generally speaking, you should avoid long or intense runs for at least three to four weeks after the race; Then, start with short, easy runs.
Reintroducing running into your regimen is probably your ultimate goal, but starting with a “reverse taper,” where you gradually increase distance and speed over a few weeks, can help you recover faster without risking injury.
The role of nutrition in recovery
While you recover from a long race like a half marathon, you will need to replenish your body with food and drink. Eating nutritious foods offers many benefits for runners, including:
- Restore glycogen (sugar) stores
- Replacing burned calories
- Reduce muscle pain
Choose options rich in protein and high-quality carbohydrates. Nutritious and tasty options include:
- plain greek yogurt
- Cherries or blueberries
- Oatmeal
- Salmon
- chickpeas
- mixed nuts
These foods can help you replenish your levels of protein, complex carbohydrates, antioxidants, salt, and fiber. And remember: what works best for you may differ from what your fellow runners work for. So focus on what is best for you. his body more than anything else.
Considering your mental health
While you may first notice the physical toll of a half marathon, the effects can also take a toll on your mental health. To prepare for this potential, try following these steps:
- Remember to celebrate – Talk to your family or friends about your race, look at photos, or write a blog or social media post about your half marathon.
- Stay away for a while – Take a break from running to give your body time to recover. Instead, spend time exploring other interests, such as hobbies or alternative exercises.
- Set new goals – To give yourself something new to look forward to, try setting goals related to other things that interest you. For example, completing a home improvement project, practicing a new skill, or trying new low-impact activities can be beneficial goals.
If you try these methods and your post-run blues persist or worsen after a couple of weeks, contact a doctor or mental health professional.
Improve Your Half Marathon Recovery at Chuze Fitness
It’s important to take care of your physical and mental health after a half marathon, and at Chuze Fitness our goal is to improve your recovery process. Our clean, community-oriented gyms will help you make the most of your experience.
Whether you want to join a new group exercise class, relax with a hot tub, or visit the Recovery Studio, Chuze Fitness can help you thrive.
Find a location near you and join Chuze Fitness today to begin your recovery journey.
Sources:
Mayo Clinic Health System. Post-race recovery tips for runners. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/post-race-recovery-tips-for-runners
Special Surgery Hospital. 7 tips to recover after a half marathon. https://www.hss.edu/article_half-marathon-recovery.asp
Runners need. WHEN TO RUN AGAIN AFTER A GREAT RACE. https://www.runnersneed.com/expert-advice/training/when-to-return-to-running.html
New York Roadrunner. How to recover after a long distance run. https://www.nyrr.org/run/photos-and-stories/2020/hss-recovering-from-a-half-or-full
New York Roadrunner. You did a marathon! Now, focus on recovery. https://www.nyrr.org/Run/Photos-And-Stories/2020/HSS-Ask-the-Experts-Marathon-Recovery
The world of the runner. 6 post-marathon recovery tips to feel better faster. https://www.runnersworld.com/health-injuries/a20794063/post-marathon-recovery-tips/
The world of the runner. Post-Half Marathon Recovery Plan. https://www.runnersworld.com/training/a20800741/recovery-plan-post-half-marathon/
The big company Run. Recovery Nutrition FAQs. https://www.greatrun.org/training/recovery-nutrition-faq/
The world of the runner. Here’s what you should eat after running to boost your recovery. https://www.runnersworld.com/nutrition-weight-loss/g23308271/recovery-foods/
Abbot. Post-race blues: The neuroscience of marathon recovery. https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/post-race-blues-the-neuroscience-of-marathon-recovery.html
Very good fit. Mental tips for running a half marathon. https://www.verywellfit.com/mental-tips-for-running-a-half-marathon-2911241
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and her son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
