What to Do The Week After a Half Marathon or Marathon: A Science-based Post Race Recovery Guide

About this episode

Post-race recovery is not the avoidance of training. Rather, it is a crucial component of a well-periodized training plan, especially for a marathon or half marathon. In this episode, we first examine the physiological impact of racing a marathon or half marathon on the body. Then, we detail how to approach a recovery phase, including what can enhance or impair recovery after a race. In this episode, you’ll learn: ✅ What happens to your body after you run a marathon ✅ Should you do a recovery run after the race? ✅ How to structure a recovery phase after a half marathon ✅ How to recover after a marathon ✅ How to improve your post-race recovery ✅ Health risks during the recovery phase Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. References 🔬PMID: 42298171 🔬PMID: 39094181 🔬https://www.nature.com/articles/s42255-025-01244-7 🔬PMID: 41101781 🔬 PMID: 31045685 🔬 PMID: 42299359 🔬PMID: 27338452 If you enjoyed this episode, you may like: 🎧 Tune Up Race Formula (14 August 2026) 🎧 Do You Need to Cool Down after a Run? (13 June 2025) Let’s stay connected: ➡️ T