Recovering from a marathon often takes longer than the rational mind admits. Obviously, the recovery period differs between individuals; however, there are 6 basic phases of recovery.

Phase 1: Minutes after the race. The first recovery phase begins when you cross the finish line. Drink something with electrolytes to replace what you lost, and eat something within an hour. Walk around a bit, fight the urge to sit down.

Phase 2: The few days after the race. Do not run. Your muscles will ache for a few days, possibly worse on the second day than the first. Do not try to “exhaust” the pain. This could prolong your recovery.

Phase 3: One week after the race. You can get back to running in a short and easy way, without long or hard runs. The pain may be gone, but you’re still a long way from recovering. He may still feel tired and his legs may still feel heavy. Just let go, these are normal feelings.

Phase 4: 1-3 weeks after the race. You can start running, but the frequency should be less than regular training, the pace should be slower, and you should refrain from long runs. You can cross the train between runs, but nothing too strenuous. Gradually, you will return to your pre-marathon training schedule.

Phase 5: 4 weeks after the race. Barring any lingering pain or signs of injury, you should be nearly healed at this point. You can reintroduce some speed work and long runs. However, don’t try to introduce both items in the same week.

Phase 6: Mental recovery. This phase, often called the “post-marathon blues,” can occur a few days after the race and last for weeks or months afterward. Your legs may be ready to run, but your mind is not. This is not cause for concern, this phase is temporary. One way to beat the blues is to refocus on a new goal: Choosing another career is a great way to re-energize.