When you run, your body weight rests entirely on your legs, which puts a lot of stress on your body. When you start running again after five to seven days off, consider making the first three runs super easy and short, Dr. If all goes well, the next three can be a little more intense.

Later in the week, you can take stock and see how you feel. The weeks immediately after a marathon are not the time to start experimenting with an entirely new type of workout, says Samantha Smith, MD , a Yale Medicine primary care and sports medicine specialist. If some gentle workouts go well in the first week or two after your race, you can consider adding in some weight lifting—but keep the weights light and do stationary lifts, Dr.

If you can push through the pain of running Gardner says. Hanke agrees. Take advantage of the fact that you no longer have to wake up early or stay up late to squeeze in marathon training sessions. Instead, use that time to get some extra sleep, the doctors say.

Whether you achieved a personal best even if that meant simply finishing the race or crossed the finish line with a time you found disappointing, some marathoners experience a post-race letdown. After months of intense training and structure all leading up to one big day, it can be difficult to know where to channel your energy.

Smith says. Find something else to look forward to. Take time to enjoy it. Skip to Main Content. Sports medicine experts share advice on how to recover and avoid injury after the big race. Either way, many experts advise taking five to seven days off from running after the race.

Hanke adds. He is the author of the new book The Energy Plan , which focuses on the key principles of fuelling for fitness. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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