Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Friday, April 26, 2013

Healthy Writer’s Club: Recovery Period


"You have to forget your last marathon before you try another. Your mind can't know what's coming." -  Frank Shorter, 1972 Olympic marathon gold medalist

Recovery period after running a marathon is very important. A lot of runners completely overlook it and go into recovery with no plan. Your plan should have two goals:  Prepare for recovery without injury. Set new targets for yourself.


I walk everyday for 30 minutes for one week after running a marathon. The next week I run 4 times for 30 minutes a day. I gradually work my speed and distance up from that. I have learned from experience that this recovery plan works best for me. I have jumped back into running too quickly after a marathon and then got injured.


I start planning my next race or series of races. I need a goal to shoot for or I loose focus. I promptly signed up for the St. Louis Rock ‘n’ Roll Marathon. That means after a short break from running to let my body recover and heal it is back into training.


What advice do you have for the recovery period?


  1. Great advice on the recovery week. I started running in late September and ran my first half marathon last month. I took a week off after that (longest break since I started), but in hindsight should’ve done something closer to your walking recovery week. I recently planned out my running schedule from now until November and will be running a couple more halfs…but I am looking at maybe running my first full marathon this fall. Pretty sure actually, but until I register, it’s just talk and training. Good read.

    1. Run a second Half then sign up for your full.
      I ran two halves this spring then ran a full.
      Looking back it was probably to much.
      good luck.

  2. Recovery, typically after you run a marathon you do a reverse taper. some people even just take a week off and do walking etc, very light work. After my marathons I spent time resting and walking, that was it.

    1. I do pretty similar with my walking the first week, then I gradually work my back into long runs.