You did it! You ran 26.2 miles!

Whether it was Chicago, Columbus, Marine Corps, or NYC, you crossed the finish line. Maybe you PR'd. Maybe you hit the wall. Maybe you're somewhere in between. But YOU DID IT.

Right now, you're probably wondering: What's next?

Here's what most runners do wrong: they either jump back into training too soon or they stop running entirely and lose all their fitness. Neither approach serves you.

Recovery isn't passive. It's not just "taking time off." It's an active, strategic process that sets you up for your next goal—whether that's another marathon, a faster 10K, or just feeling like yourself again.

Here's your week-by-week recovery plan, starting from race day.

The First Rule: Don't Run for At Least a Week

Let me be clear: you should not run for at least 7 days after your marathon.

My recommendation? Take at least 10 days off from running. If you take 14 days, that's even better.

I know what you're thinking: "But I'll lose all my fitness!" "What if my legs get tight?" "Everyone else is posting their recovery runs already."

Stop. Your body just ran 26.2 miles. Here's what's actually happening:

What's happening in your body:

Your muscles have microtears throughout. Your immune system is temporarily suppressed, you're more likely to get sick right now. Your glycogen stores are depleted. Your tendons and ligaments have been stressed beyond their normal load. Your body is in full repair mode.

Running, even "easy" running, interrupts that repair. Every step you take delays your recovery.

What to do instead (Days 1-10):

Walk. My marathon recover changed for the better when I started walking the day of and after races. The first time I did this was after completing the Dopey 42.6 challenge at Walt Disney World. I felt the best I ever had walking around the parks after running all those miles. Walking keeps blood flowing, reduces stiffness, and doesn't add training stress if you’re keeping your mileage in check.

Time to take your dog for a long walk after being so patient all training season.

Eat without restriction. Your body is trying to repair itself. This is not the time to cut calories or "make up for" race-day eating. Prioritize protein, carbs, and plenty of water. You need fuel to heal.

Sleep as much as possible. Sleep is when your body does the most repair work. If you're tired, that's your body telling you it needs rest.

Move gently. Light stretching, foam rolling, or easy yoga can feel good.

Check in with medical professionals. If something hurts, don't ignore it. Go see your doctor or PT ASAP.

Week 1-2 Post-Race: Still Not Running (And That's Okay)

You're starting to feel better. The extreme soreness is gone. You're sleeping normally again. You might even feel like you could run.

Don't.

Even if you feel physically okay, your tendons, ligaments, and connective tissue are still healing. Internal recovery takes longer than muscle soreness. This is the phase where most runners make the mistake of coming back too soon.

What to do (Days 7-14):

Keep walking. Daily walks of 20-40 minutes. You can increase the duration as you feel better.

Add in cross-training if you want. This is usually when I get back to low intensity, higher strength workouts like lagree classes.

Mobility classes and light strength are my favorite during this timeframe.

Start thinking about what's next. Not your next training plan, just what you want your running to look like over the next few months. Do you want to focus on shorter distances? Build your base? Take a full off-season?

The reality check:

If you're itching to run by day 10, that's a good sign—it means your body is healing. But that doesn't mean it's time yet. Give yourself the full 10-14 days. You'll thank yourself later.

Week 3 Post-Race (Days 15-21): Ease Back Into Running

What's happening:

You've taken at least 10-14 days completely off from running. Now you're ready to start running again—slowly.

What to do:

Start with short, easy runs. 3-4 runs this week, 20-30 minutes each, all at truly conversational pace. If you can't hold a conversation, you're going too fast.

No workouts. This is not the week to do tempo runs, intervals, or hill repeats. This is about reintroducing your body to the impact of running.

Walk breaks are fine. If you need to walk during these runs, that's totally okay. There's no shame in run-walk right now.

Listen to your body. If something hurts beyond normal "I haven't run in two weeks" feelings, stop. A few extra days of rest now can prevent weeks of injury later.

Week 4 Post-Race (Days 22-28): Build Consistency

What's happening:

Running is starting to feel normal again. Your legs have bounce. You're remembering why you love this sport.

What to do:

Increase volume slightly. 4-5 easy runs this week, gradually building back toward your normal mileage.

Still no intensity. Save speed work for week 5 or later.

Reintroduce your long run. But keep it shorter than your pre-marathon long runs. Aim for 60-75 minutes max, all at easy pace.

When Can You Start Training for Your Next Marathon?

Here's the honest answer: at least 10-12 weeks after your race.

That means:

Chicago finishers (Oct 12): Not before late December/early January
Columbus finishers (Oct 19): Not before early January
Marine Corps finishers (Oct 26): Not before mid-January
NYC finishers (Nov 2): Not before late January

If you finished your fall marathon and want to run a spring marathon in March or April 2026, you have plenty of time. Use these next 10-12 weeks to recover, rebuild, and enjoy running without a plan.

If you're thinking about a January or February marathon, that's likely too soon. You'd be starting another training cycle before you're fully recovered, which increases your risk of injury and burnout.

Signs You're Not Ready to Train Yet

Even if you've followed this timeline, pay attention to these red flags:

Persistent fatigue – You're tired all the time, even with adequate sleep
Elevated resting heart rate – Your morning heart rate is higher than normal
Lingering soreness or pain – Something still hurts beyond normal muscle soreness
Lack of motivation – The thought of structured training makes you want to quit. Listen, I’ve been here multiple times after a hard season.
Getting sick frequently – Your immune system is still recovering

If any of these apply, give yourself more time. There's no prize for rushing back.

The Bottom Line

Marathon recovery isn't sexy. It's not about crushing workouts or posting impressive Strava stats. It's about giving your body the time and space it needs to heal so you can come back stronger.

Whether you finished Chicago, Columbus, Marine Corps, or NYC, you just did something incredible. Don't waste that effort by rushing into your next goal before you're ready.

Take the time. Trust the process. And when you do toe the line again, you'll be glad you did.

Need help building your post-marathon recovery plan or figuring out what's next? Let's create a plan that works for your body, your goals, and your timeline.

Your Fall Marathon Recovery Timeline (Week by Week)