Whether you’re new to the world of half marathons or you’ve been running them for years, one thing you should always prepare for is recovery.

After a long race, everything from your muscles to your mind may feel off—but there are several ways to combat this, starting at the finish line.

In this guide, we’re providing tips for half marathon recovery so that you can rest, repair, replenish, and hit the road again with vigor.

Immediate Post-Race Actions

You cross the finish line and come to a stop—you’ve completed your half marathon! Whether this is the first, fifth, or fifteenth race, it’s worth celebrating.

Enjoy time with your family and friends as you relish this accomplishment. While you do, it’s crucial to take steps immediately to aid in the half marathon recovery process. For instance, in the first few minutes post-race:

• Change your clothes – After finishing your half marathon, it’s normal to become cold or clammy. Keep a change of warmer clothes, a blanket, or a jacket nearby.

• Drink water – Grab your water bottle and start rehydrating right away. A rule of thumb is to drink 15-20 ounces of water per pound you lose during the half marathon.

• Assess your body’s needs – Injuries or excessive soreness will likely become apparent if they haven’t already. Seek help or engage in at-home remedies (if applicable).

While these are immediate actions to take within the first hours of the race, other steps can help you maximize recovery, too. Sleep, nutritious meals, stretching, and caring for blisters are crucial to your recuperation. But when can you return to running?

How Many Days Should You Rest After a Half Marathon?

You’ve finished a half marathon—now what? You may be wondering whether you should take time off from running or when you can jump back in. The answer?

It depends.

A general guideline for runners of any experience level is one day of rest per mile of the race.How a run makes you feel physically or emotionally can also affect when you should return to running. For example, an injury may extend the amount of time you need off.

Easing Back Into Exercise

After finishing a half marathon, active recovery can help you stay in good health. Try gentle exercises like yoga, pilates, and low-impact workouts to keep blood circulating to your sore muscles. Generally speaking, you should avoid long or intense runs for at least three or four weeks after your race—then, start with short, easy runs.

Reintroducing running to your regimen is likely your end goal, but starting in a “reverse taper,” where you gradually increase the distance and speed over a few weeks, can help you recover faster without risking injury.

The Role of Nutrition in Recovery

As you recover from a long race like a half marathon, you’ll need to replenish your body with food and drink. Eating nutritious foods offers many benefits for runners, including:

• Restoring glycogen (sugar) stores
• Replacing burnt calories
• Reducing muscle soreness

Choose options high 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 protein, complex carbs, antioxidants, salt, and fiber levels. And remember: what works best for you may differ from your fellow runners. So, focus on what’s best for your body more than anything else.

Considering Your Mental Health

While you might first notice the physical toll of a half marathon, the effects can impact your mental health, too. To prepare for this potential, try taking 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.

• Step away for a while – Take a break from running to allow your body time to heal. Instead, spend time exploring other interests, like hobbies or alternate exercises.

• Set new goals – To give yourself something new to look forward to, try setting goals related to other things you care about. For example, completing a home improvement project, practicing a new skill, or trying new low-impact activities can all be beneficial goals.

If you try these methods and your post-race blues persist or worsen after a couple of weeks, reach out to a medical or mental health professional.

Enhance Your Half Marathon Recovery at Chuze Fitness

Taking care of your mental and physical health after a half marathon is important—and at Chuze Fitness, we aim to make your recovery journey better. Our clean, community-oriented fitness centers help you get the most out of your experience.

Whether you want to join a new group exercise class, relax with a hydro massage, 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

Hospital for Special Surgery. 7 Tips for Recovering After a Half-Marathon. https://www.hss.edu/article_half-marathon-recovery.asp

Runners Need. WHEN TO RETURN TO RUNNING AFTER A BIG RACE. https://www.runnersneed.com/expert-advice/training/when-to-return-to-running.html

New York Road Runners. How to Recover After a Longer-Distance Race. https://www.nyrr.org/run/photos-and-stories/2020/hss-recovering-from-a-half-or-full

New York Road Runners. You Did a Marathon! Now, Focus on Recovery. https://www.nyrr.org/Run/Photos-And-Stories/2020/HSS-Ask-the-Experts-Marathon-Recovery

Runner’s World. 6 Post-Marathon Recovery Tips to Feel Better Faster. https://www.runnersworld.com/health-injuries/a20794063/post-marathon-recovery-tips/

Runner’s World. Recovery Plan Post-Half-Marathon. https://www.runnersworld.com/training/a20800741/recovery-plan-post-half-marathon/

The Great Run Company. RECOVERY NUTRITION FAQ. https://www.greatrun.org/training/recovery-nutrition-faq/

Runner’s World. Here’s What to Eat After a Run to Boost Your Recovery. https://www.runnersworld.com/nutrition-weight-loss/g23308271/recovery-foods/

Abbott. 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

VeryWell 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’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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