Running your best doesn’t just depend on pushing hard—it’s also about how well you bounce back. Being able to tackle tough workouts on rested legs, and then recovering quickly enough to handle several intense sessions a week, is key to maximizing your performance. But how can you tell if your body is ready to go again? And what can you do to support a faster recovery? Here are some quick pointers:
Signs You’re Fully Recovered
Muscle Pliability
If your muscles feel stiff or sore and you’re flinching on the foam roller, it’s a sign you need to keep things low-key for now.
Resting Heart Rate (RHR)
Find your baseline RHR during an easy week (measure it first thing in the morning for three consecutive days and average the results). After a tough workout, if your RHR is more than 4 beats per minute above normal, it’s best to take it easy.
Heart Rate Variability (HRV)
Use your fitness tracker to calculate a 3-day average of your HRV. Check it again the morning before a planned hard session—if it’s significantly lower than your norm, take that as a signal to back off.
Tips to Speed Up Recovery
- Stick to consistent, gentle flexibility and mobility work.
- If you’re still feeling worn out two days post-workout, soak your legs in ice-cold water for 8–10 minutes.
- After intense aerobic efforts, fuel up with plenty of carbohydrates—your muscles crave them more than protein for repair.
- And don’t forget the fundamentals: light activity like walking or easy biking, staying hydrated, and getting enough quality sleep.
Post-Marathon Recovery Plan
Even if you’re feeling sore, as long as there’s no sharp or uneven pain, some light movement in the days after a marathon can help you bounce back faster:
Day 1: Gentle foam rolling and stretching
Day 2: 10–20 minutes of walking
Day 3: 4 minutes easy jog, stretching, followed by 6 more minutes easy
Day 4: 20–30 minutes of walking
Day 5: 6 minutes easy jog, stretching, then 14 more minutes easy
Day 6: 20–40 minutes of walking
Day 7: Two easy jogs of 10–15 minutes each, with stretching in between
