Race Recovery Done Right: What to Do After a Big Event
Since I have just finished the Sunshine Coast Half-Marathon, I thought it would be a good time to talk about recovery post event. It is not uncommon now to see professionals racing back-to-back weekends including full distance IRONMANs! I personally have no idea how they could recover in time for a second full distance event - but I guess that is the luxury of multiple years doing only triathlon training and having great recovery genes. This blog will be runner focused, but you can easily replace runner with triathlete, and it will be the same important information.
The Finish Line Is Just the Beginning
You’ve crossed the finish line—medal in hand, legs burning, emotions high. But while race day might feel like the end of a journey, it’s also the start of your recovery phase. How you treat your body and mind in the days and weeks after a big event can make or break your return to training—and your long-term performance. It is the little things that count - especially if you have another event coming up in short notice.
Day 0–1: Immediate Post-Race
Refuel and rehydrate as soon as possible—ideally within 30–60 minutes of finishing. A mix of carbohydrates and protein is ideal. Gentle walking, light stretching, and mobility work can help reduce stiffness. It is recommended to skip the alcohol until you’ve fully rehydrated—it's not doing your recovery any favours, however I know a post-race celebration is earned and you can make your own decisions.
Days 2–7: The First Week
Prioritise sleep, nutrition, and low-impact movement. Gentle walks, mobility sessions, or swims are great choices. Soreness will likely peak around 48 hours. Your body is repairing micro-tears and adjusting after the strain of race day. Let it do its job without rushing back into training.
Week 2: Easing Back In
This is when light jogs or cross-training sessions can return, depending on how you feel. Listen to your energy levels and motivation—these are just as important as physical cues. Reflecting on your race experience through journaling or a conversation with your coach can also help consolidate lessons learned.
Avoid These Common Mistakes
Many runners make the mistake of diving back into structured training too quickly, fearing a loss of fitness. In reality, recovery enhances your future gains. Take your time and return when you feel both mentally and physically prepared. Post race blues are a real thing and it can be an idea to consider your next event - with enough time to recover and train again.
When to Resume Full Training
Typical guidance suggests:
- Half Marathon: 7–10 days of active recovery
- Marathon: Closer to 2–3 weeks, especially if raced hard
Your return depends on how your body feels, how intense the effort was, and your general fitness.
Bonus: Productive Recovery
Use this time to re-evaluate your goals, reconnect with non-training activities, or even do a movement assessment. A well-planned recovery phase can improve your next training block by keeping you mentally fresh and physically resilient.
Final Thoughts
Recovery isn’t a sign of weakness—it’s a sign of wisdom. Train hard, but recover harder. Respect the recovery process, and your body will reward you when it’s time to chase the next finish line.