So you’ve just finished a half marathon –- congratulations! Perhaps you’re already thinking about doing another one, or maybe you’re thinking that you’re going to stick to shorter races from now on. Whatever your future goals may be, the first and most important step after is to focus on your half marathon recovery.
Half Marathon Recovery Tips
Your half marathon recovery starts as soon as you cross that finish line, so make sure that you’re taking care of yourself. (And don’t forget to celebrate your accomplishment!) Keep these recovery tips in mind:
- Listen to your body and make sure you get plenty of rest during the first couple of days post-half marathon. You may have sore muscles and achy joints for a few days, but you should be feeling better each day.
- Make sure you’re eating a healthy diet with plenty of protein to help repair your muscles. Restoring your fluid balance is also a critical part of the recovery process. Slowly sip some water after you cross the finish line. Throughout the day, drink a combination of water and sports drinks to replenish lost fluids, sodium, and electrolytes.
- Taking an ice bath within a few hours, or even a few days, after your half marathon can help speed up your recovery. If you can’t tolerate an ice bath or don’t have access to a bathtub, fill a pail or small garbage can with ice and water and at least ice down your feet and lower legs. And use ice packs on other sore areas, such as your quads and knees.
- If you have access to a pool or body of water (post-race celebration at the beach?), putting your legs in the cold water will also aid in your recovery. The water doesn’t have to be ice cold to have an anti-inflammatory effect.
- Massage is a great relief for your muscle pain and stiffness. Some half marathons even have free massages right at the finish line. If you go for a post-race massage, just make sure the massage therapist keeps it gentle.
- You can also do self-massage using a massage tool such as a foam roller or Stick. Follow these instructions for massages your hamstrings, IT Band, calves, and quads with a foam roller.
- Sleep is crucial for the recovery process. Listen to your body and don’t feel guilty about sleeping a lot — it’s normal.
- Even if you’re feeling completely pain-free and recovered, you should take it easy for a week or two. Stick to recovery runs or cross training. Don’t do any intense or super long workouts.
- If you’re still feeling pain a week post-half marathon, you may need to see a physical therapist or sports doctor.
How Much Can I Run?
You can get back to running the day after the race (or later if you don’t feel like running just yet), but don’t rush right back into serious training. Your body is still repairing the damage from your training and the race.
Give your muscles a break, an opportunity to repair themselves. It takes about two weeks to fully recover from a half marathon, so try not to run really long or do an intense workout during that time.
After completing a half marathon, some runners decide they want to take a break from running for one or several months before getting back to training. Other runners catch the half marathon bug and decide that they want to another soon. If you decide that you do want to continue training, do a “reverse taper” for two weeks post-half marathon.
During your half marathon tapering period, you gradually cut back your mileage. Now’s the time to gradually build it back up by doing the last two weeks of your half marathon training schedule in reverse.
So your two week post-half marathon schedule might look something like this. (All runs at an easy pace.)
Day 1: Half marathon race
Day 2: Rest or 20 minute run or walk
Day 3: 20 minute run or walk
Day 4: Rest or 30 minutes easy cross training
Day 5: 30 minute run
Day 6: Rest
Day 7: 4-5 miles
Day 8: Rest or 30 minutes easy cross training
Day 9: 40 minute run
Day 10: 3-4 miles
Day 11: Rest or 30 minutes easy cross training
Day 12: 4-5 miles
Day 13: Rest
Day 14: 8-10 miles
Once you’ve made it through this two week period, you can safely jump into another training plan at the appropriate week.
More Half Marathon Advice:
- Tips for Your First Half Marathon
- 8 Tips for Running Your Best Half Marathon
- 3 Day a Week Half Marathon Training Schedule
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
