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

<p>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.</p><p><br></p><p><strong>In this episode, you’ll learn:</strong></p><p>✅ What happens to your body after you run a marathon</p><p>✅ Should you do a recovery run after the race?</p><p>✅ How to structure a recovery phase after a half marathon</p><p>✅ How to recover after a marathon</p><p>✅ How to improve your post-race recovery</p><p>✅ Health risks during the recovery phase</p><p>Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.</p><p><br></p><p><strong>References</strong></p><p>🔬PMID: 42298171</p><p>🔬PMID: 39094181</p><p>🔬https://www.nature.com/articles/s42255-025-01244-7</p><p>🔬PMID: 41101781</p><p>🔬 PMID: 31045685</p><p>🔬 PMID: 42299359</p><p>🔬PMID: 27338452</p><p><br></p><p><strong>If you enjoyed this episode, you may like:</strong></p><p>🎧 <a href="https://open.spotify.com/episode/5lMN9fqybC4POv0UusWltK?si=Y2J2HCecS2OvyLufBz6N-Q">Tune Up Race Formula (14 August 2026)</a></p><p>🎧 <a href="https://open.spotify.com/episode/1eyj5raJMP0QG5idvmZcCx?si=yOOeJ4-ERmiV-ePxbWE9sg">Do You Need to Cool Down after a Run? (13 June 2025)</a></p><p><br></p><p><strong>Let’s stay connected:</strong></p><p>➡️ Tread Lightly Running Podcast on Instagram: <a href="https://www.instagram.com/treadlightlyrunning/">https://www.instagram.com/treadlightlyrunning/</a></p><p>➡️ Laura Norris Running on Instagram: <a href="https://www.instagram.com/lauranorrisrunning/">https://www.instagram.com/lauranorrisrunning/</a></p><p>➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on <a href="https://lauranorrisrunning.substack.com/">https://lauranorrisrunning.substack.com/</a></p><p>➡️ Run to the Finish on Instagram: <a href="https://www.instagram.com/runtothefinish/?hl=en">https://www.instagram.com/runtothefinish/?hl=en</a></p><p>➡️ Thousands of running gear reviews and training guides: <a href="https://runtothefinish.com/">https://runtothefinish.com/</a></p>