After the post-marathon high begins to fade, as much as you might want to jump right back into running, recovering properly becomes just as important as the training that got you there. Below, COROS Coaches explain why taking time to recover matters both physically and mentally and provide tips on how to safely return to training.

What happens to your body during a marathon?

Running 26.2 miles takes a significant toll on your body. Even if you trained well and felt great immediately after the race, a lot is happening to your body that you may not be aware of.

• Muscle Damage: The repetitive impact of running for hours breaks down muscle fibers, causing tiny tears that need time to repair.
• Inflammation: Your body responds to muscle damage with inflammation, which leads to soreness and stiffness in the days/weeks after the race.
• Weakened Immune System: Your immune system is temporarily weakened, making you more vulnerable to getting sick in the days following your race.

Even if you feel back to normal a few days after the marathon, it takes time for your body to fully heal. It might seem like a long time but it's important to take at least two weeks off from running. This gives your muscles and nervous system the chance to rebuild properly, reducing the chance of burnout and keeping you healthy long-term.

Training Status graph found in training hub.

Some runners might feel tempted to jump back into running sooner, thinking they’ll lose fitness if they rest too long. However, the opposite is true, rushing back into training too quickly can set you up for overuse injuries, which are far more frustrating than a couple of extra rest days.

COROS EDUCATION: Often when we see a decline in base fitness, it may be misinterpreted as negative; however, it can show that you are taking the necessary time to recover, whether it's by including lower-intensity training during a recovery week, following your goal race, or during the off-season.

Reverse Tapering: Easing Back Into Running

After two weeks of no running, your body will be ready to start moving again, but that doesn’t mean jumping right back into your pre-race training volume.  It's time to start what's called a reverse taper. Think of this as slowly building your mileage and intensity back up over several weeks, similar to how you tapered before the race, but in reverse.

Example of a Reverse Taper Plan:

• Week 1 (Post-Marathon): No running, focus on light movement such as recovery walks or stretching to promote blood flow and help your muscles recover
• Week 2: Include low-impact activities like yoga, light cycling, and even swimming
• Week 3: If your body feels good, start with a few easy runs, no more than 20-30 minutes at a relaxed pace. Don’t stress about distance or speed- just go out and enjoy running.
• Weeks 4+: Gradually build your mileage and intensity, paying attention to how your body feels. Introduce strides to start, avoiding intense workouts such as intervals and hills for the first few weeks. This also is the perfect time to begin including strength training that is bodyweight-focused.
• If you are not sure how to get back into training, here is a COROS Training Plan that is perfect for when you are in between training cycles- 8-Week Cross Training Plan.

COROS EDUCATION: To monitor how your body is recovering from the race and the return to training, using your COROS recovery metrics will help to prevent any setbacks.

Mental Benefits of Time Off

The mental strain of marathon training is often overlooked. Months of dedicated focus, long runs, and sticking to a strict training plan can leave you feeling mentally drained. Many runners feel a post-race slump, where motivation drops, and it feels hard to get back into training.

During your recovery, you’re giving your mind space to miss running, so when you lace up your shoes again, it feels exciting rather than forced. This break also allows you to reconnect with other aspects of your life, helping you find balance and avoid burnout in the next training cycle.

Preparing for Your Next Goal

One of the biggest challenges runners face is staying motivated through each training cycle. Taking a structured break and gradually easing back into training reignites your love for running. You'll come back excited to chase your next goal whether it's a new PR, a new race distance, or simply just training for fun.

This recovery period helps prevent burnout by giving both your body and mind a complete reset. Instead of feeling pressured to always keep going, you'll feel more in control and ready to go after the next challenge.

If you are not sure how to return to training after a recent marathon, email COROS Coaches at coach@coros.com and we’ll gladly provide some guidance!