Completing a marathon is no small feat. Whether you hit a personal best or navigated through a challenging day on the course, post-race recovery is key to ensuring you’re ready for your next running chapter. Montana DePasquale, a running coach based in Rhode Island, uses a science-based approach to guide her athletes. She has some essential tips to help you maximize recovery and get back on track.
Navigating the post-marathon blues
DePasquale notes that after months of structured training, it’s common for runners to feel a bit adrift once race day has come and gone. Without the usual daily training schedule, some runners even experience post-race blues. To keep the momentum going, she encourages her athletes to have a clear, structured plan for the first four weeks after their marathons. Knowing what to expect—and having recovery milestones—can ease that post-race transition. Note: if the post-race blues are feeling overwhelming or lasting longer than a week or two, take the time to check-in with your favourite medical professional. Self-care is an important part of recovery.
Reverse taper: easing back into running
Depasquale advises starting with a “reverse taper” after 10-14 days of full rest. This gradual increase in running volume mirrors how you tapered before the marathon. Even if you’re feeling good, Depasquale cautions against jumping back in too quickly. “Feeling fine and/or no longer having muscle soreness is not a sign you are fully recovered from your marathon,” she explains. “26.2 miles is a big stress on the body, no matter how prepared for it you are.” A marathon places immense stress on your body, and even if you’re mentally ready to go, your muscles, tendons and cellular structures are still undergoing repair.
Embrace the easy pace
The first few runs back may feel harder than expected, but this isn’t due to lost fitness—your body is still healing on a deep level. “Running will likely feel hard in the three to four weeks post-marathon, and that is not because you have lost your fitness. It’s because your body is still recovering on a cellular level,” Depasquale says. She suggests that all post-marathon runs be kept at a relaxed, conversational pace. (Advanced runners may be able to introduce light speed work by the fourth week, but even then, it’s important to tread carefully.)
By giving your body time to fully bounce back, you’ll be setting yourself up for a stronger, healthier return to training.
