How I Recover From a Long Run During Marathon Training

Credit: Natali Brillianata / Shutterstock

Welcome to the second season of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs, and hill repeats leading up to race day on Sunday, Nov. 24. I’ll go over proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long-run logic, and just generally reflect on what it takes to cross a marathon finish line. I’m guided by a mantra both corny and true: A marathon is actually hundreds of miles; race day just happens to be the last 26 or so.

I'm writing this post with my legs elevated up against the wall, to help my body rest and recover after a 16-miler. One of my strengths as a runner is my willingness to prioritize recovery at the slightest sign of injury. This, to me, is peak "marathon mentality." Rather than burn out for any one long run, I make sure I'm strong enough for the next long run in seven days. Of course, I'm no stranger to pushing myself and then suffering the consequences, After the NYC Marathon last year, I experienced a phenomenon known as "runner’s flu." I do not recommend.

As you progress through your marathon training, mastering the art of recovery will become just as crucial as nailing your long runs. Proper recovery not only helps prevent injuries, but also ensures you're ready to tackle your next training session.

Listen to your body

As much as you may love sticking to a training plan, your body is incredibly good at communicating its needs. I also think the sort of person drawn to marathon running is also the sort of person to override signals from their body—running 26 miles doesn't exactly come easily, of course. Therefore, you may need to learn how to listen to your body. Here are some signs that you might need an extra recovery day:

Persistent fatigue: If you're still feeling exhausted even after a good night's sleep, your body might be asking for more rest.

Elevated resting heart rate: A heart rate that's 5-10 beats per minute higher than normal could indicate that your body is still under stress.

Unusual muscle soreness: While some soreness is normal, excessive or sharp pain might signal that you need more recovery time.

Decreased performance: If you're struggling to maintain your usual pace or distance, it might be time for an extra rest day.

Mood changes: Feeling irritable or unmotivated? Marathon training is an emotional experience. Your body might be telling you to take it easy.

Remember, taking an extra recovery day when needed isn't a sign of weakness—it's a smart training decision that can prevent overtraining and injuries.

The art of the shakeout run

A shakeout run is meant to get you moving your muscles without pushing yourself. It’s a short, easy run focused on recovery over performance. This makes them a great way to promote recovery, but it's the step I see most of my fellow runners overlook. If you're going to run a true shake-out, it's crucial to do it right to avoid further stress on your body. Here are the tenants of running slow now, so you can run fast later:

Keep it short: Aim for 20-30 minutes, no more.

Stay slow: Your pace should be conversational—about two minutes slower per mile than your usual easy run pace. For instance, if I run my true easy runs at around 10-11 minutes per mile, then I aim for around 12-minute miles for my shakeout.

Focus on form: Use this time to concentrate on good running form, which can help prevent injuries. Put simply, think about “running tall”: Keep your head up, shoulders down, lean slightly forward, and keep your feet under your body (rather than over-striding).

Listen to your body: If you're feeling pain or excessive fatigue, it's okay to cut the run short or skip it altogether.

Fueling for recovery

I've written before about what to eat before and during your long runs, which plays a critical role in how you recover—check out those tips here. Naturally, what you eat after your long run matters just as much. Here are some fueling tips:

Replenish glycogen stores: Consume carbohydrates around 30 minutes of finishing your run. A common rule of thumb is to aim for about 1-1.5 grams per kilogram of body weight in that post-run meal (and around 5-7g per kg for the whole day).

Repair muscles with protein: Include some protein in your post-run meal or snack. While there's no strict diet rule, I've found a ratio of 3:1 or 4:1 carbs to protein is ideal during marathon training.

Hydrate, hydrate, hydrate: This is obvious for a reason. Replenish fluids lost during your run. A good rule of thumb is to drink 16-24 ounces of fluid for every pound lost during the run.

Additional recovery strategies

Remember, recovery is not one-size-fits-all. Experiment with different strategies to find what works best for you.

Foam rolling and stretching: Gentle foam rolling and stretching can help improve circulation and reduce muscle tightness. This massage gun is the best gift I've ever been given.

Ice baths or contrast therapy: While controversial, some runners swear by ice baths or alternating hot and cold water to reduce inflammation. Recent research shows that even icing sprains and injuries may not actually help, and the same seems to be true of ice baths. Still, if it makes you feel like a tougher athlete, they might be worth it for your recovery in the grand scheme.

Sleep: Never underestimate the power of a good night's sleep for recovery. Personally, I don't force a long run in the first place if I know I can't get good enough sleep the night before or after.

Compression gear: Wearing compression socks or tights post-run may help reduce muscle soreness and swelling. I swear by compression socks during and after long runs.

The bottom line: Recovery days are built into your plan for a reason. Unfortunately, marathon runners can sometimes prefer to override their body's signals and squeeze in another run. By prioritizing smart recovery, you're not just preparing for your next training run—you're laying the groundwork for a successful marathon day.