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