After running a marathon, with all the endorphins racing around your body and the glow of hanging that medal around your neck, it can be really tempting to jump back into training. But wait a second… You just trained hard for months and ran 26.2 miles as fast as you could, so take a break – your body and mind will really thank you for it!

Everyone is a little different in their recovery needs after a marathon, so it’s best to listen to your body and do what feels right. Over the course of multiple marathons, I’ve figured out what’s best for me, and I’ve also managed to stop worrying about losing fitness. The benefits of proper recovery far outweigh any fitness lost during that time.

Adequate recovery after your race is important for lots of reasons: Week after week of running long and often fast miles culminating in a 26.2 mile race works your body very hard – especially your muscles and tendons. Take the time to ensure that they’ve had adequate time to repair and rebuild so that you don’t end up getting injured.

Running marathons can be mentally draining. Taking a rest and doing something different helps reset your mental focus and enthusiasm for future training. It’ll make signing up for your next race feel even more exciting!

Ever caught a cold after a marathon? Intense exercise can temporarily suppress your immune system. Rest and healthy nutrition helps your body regain its strength and protect against illness. In the weeks after a marathon I eat all my favourite foods and ensure that I’m getting lots of protein.

Since the Chicago marathon two weeks ago, I’ve done a good job of resting – treating it almost like an Olympic sport! For the first week, I didn’t work out at all. Instead, I did some foam rolling on the tight spots in my muscles, ate well (including lots of protein), and went to bed early to ensure that I slept enough. I felt great three days after the race. The soreness in my quads had gone, my feet felt good, and the chafed bits had healed up.  I’ve learned that even though I might feel good, it doesn’t mean that my bones and muscles have fully recovered though, so I continued to take it easy and take advantage of Netflix!

This week, I got back to training, but only gently. I’ve gone for a couple of runs, just 30 minutes each, and done a couple of short core/upper body weight classes on my mirror. It felt good to move, and I’m glad I didn’t rush back into things.

After a marathon, it’s important to pay attention to how your body feels. Some experienced runners might recover more quickly and be ready to resume light training sooner than beginners. If you’re feeling unusually fatigued, have any lingering pain, or are mentally exhausted, it’s best to extend your rest period. Remember that no two people are the same, so you don’t need to do exactly what your running friends are doing.

I always know when I’m ready to get back to training and create new goals because I start to get annoyed with watching TV and feel lethargic hanging around the house. I reached that point yesterday – it’s time to think about what’s next and make some plans.

I’m curious. How do you recover in the weeks following a marathon?