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.”
I do not recommend.
Therefore, you may need to learn how to listen to your body.
Mood changes: Feeling irritable or unmotivated?
Marathon training is an emotional experience.
Your body might be telling you to take it easy.
Its a short, easy run focused on recovery over performance.
Stay slow: Your pace should be conversationalabout two minutes slower per mile than your usual easy run pace.
Focus on form: Use this time to concentrate on good running form, which can help prevent injuries.
Naturally, what you eat after your long run matters just as much.
Repair muscles with protein: Include some protein in your post-run meal or snack.
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.
Sleep: Never underestimate the power of a good night’s sleep for recovery.
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.
