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 phaseTread 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: 27338452If 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)Let’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/