Marathon runners racing along an outdoor course

Recovery: the first 72 hours after 42.2 km

July 20, 2026 · Recovery · 6 min read

Runners celebrating at a cooling station

Crossing the line is the start of recovery, not the end of the race. What you do in the next three days sets up the next training block.

The first hour

Keep walking, drink, and eat the recovery meal waiting at the finish. Put on warm clothes before you cool down.

The next three days

Short walks, easy spins on a bike and plenty of sleep. Save hard running for at least a week.

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