Marathon Recovery Tips: Why Runners Shouldn’t Neglect Recovery During Training
When it comes to running and performance, there are a lot of things to consider.
Be consistent and get the workouts in. Keep easy days easy and hard days hard. Eat clean, but also in a way that fuels your training. What am I going to use to fuel my long runs? What shoes, shorts, and shirt am I going to wear? Do people like my run on Strava? (That last one—I hope—is not on your list.)
Point being, there are a lot of things to think about and check off to make sure we’re ready come race day. But one of the most important things—and often the most neglected—is good recovery. And I’m not just talking about taking a day off from running (although some of you may need that, just like I did).
I’m talking about true recovery. What does that look like?
Let me give you a personal example. I set a goal to run a sub-2:50:00 marathon. The first 8 weeks of training were not consistent, nor were they good enough to get me there. At best, I was maintaining the fitness I already had—mostly due to being a new parent and work being busy and stressful.
Regardless, it wasn’t great.
Once I quit my job to be a stay-at-home dad and start my coaching business, I knew I’d have more time to train. So I quickly ramped up my mileage, going from about 20 miles a week to 50+ in just two weeks.
I was doing one or two workouts midweek and adding quality work into my long runs. I knew I had to cram in training if I wanted a shot at sub-2:50:00. For context, just four months prior I ran a 100K in the mountains with roughly 9,500 feet of vertical gain and had done multiple 100-mile weeks leading up to that race, so I knew my body could handle higher volume.
I was crushing most of my workouts—even my long runs.
But about five weeks in, that changed.
Partially because it got hotter, but also because I was wearing down. I had two rough long runs in a row and decided to take a day off. It was my first day off from running in seven weeks.
I noticed a few things.
First, it helped mentally. Not worrying about getting a run in allowed me to focus on other things and get chores done around the house.
Second, I felt fresher and actually excited to run the next day.
Lastly, my heart rate was slightly lower at the same paces.
I was clearly starting to burn out, and a day off was exactly what I needed.
Since then, I’ve been more intentional about recovery—especially sleep. I’ve been making sure to get to bed before 10 p.m. (There were nights I was going to bed at 11 or 12.) I’ve also incorporated naps on harder days when I can.
So when I talk about recovery, I mean true recovery.
Sleep is king. If you’re deep in a training block, getting 8 hours of sleep should be a priority if you can. If you can get more, even better—especially on harder days. (That Netflix show you’ve been binge-watching will still be there when your race is over.)
If you can’t get 8 hours straight, try to squeeze in a nap—even if it’s just 15 minutes.
Second: nutrition. If you’re taking a day off, make sure you’re replenishing with good-quality food. This isn’t the time to rely on junk food. It may be calorie-dense and better than nothing, but it’s not giving your body the nutrients it needs to repair and recover.
Lastly, mentally rest. Read a book. Focus on a hobby. Get your mind off running so you’re fresh and ready to attack the next workout.
If you’re looking for structured training and someone to guide you along the way, I’m a UESCA-certified running coach and offer 1:1 coaching. See the link below to get in contact with me.
https://www.camiamendurancecoaching.com
