If you’ve ever run, and finished, a marathon you know the feeling of true satisfaction. You show your family, friends and anyone that will listen your finisher’s medal as you recount every excruciating mile.
Equally important as sharing your experience is how you treat your body after the race. It is really important to allow yourself to fully recover. Take it easy for the next 2-3 weeks. A common rule of thumb is to allow one day for each mile in the race, that is, avoid running or walking at a hard (fast) pace for a few weeks.
Listen to your body, if it yells, take a few more days of rest. More importantly, don’t run until the pain and stiffness subsides. Instead, cross-train at an easy pace to circulate blood and allow a speedier recovery.
Your risk for injury is much higher than the benefit at this point. Get back into running by following a reverse taper, gradually building your mileage and frequency over the next few weeks. Before long, you’ll be ready to take on another race.