First off, congratulations on finishing your race! Now that you’ve got that medal on your neck, it’s time to think about what you’d like to do after your last race, especially if you don’t have a new one lined up. 

The time between your last race and your next training block is essential for staying in top shape, and that doesn’t mean immediately jumping back to the same training volume. On the contrary, once you’ve completed your race, you need to ease into your next plan, regardless of whether you want to switch to a maintenance running program or start preparing for your next race.

In this guide, we’ll cover everything you need to know about post-race running and recovery: How to recover faster, what your next few weeks should look like, how to start planning your next goal, and more.

No matter if you just completed your first race ever or if you’re a seasoned runner with plenty of races under your belt, the recovery period after your race is crucial for getting back to your training injury-free and without risking burnout. 

Now is the time to reflect on your latest achievement – once more, congratulations on your race! – and start thinking about what you’d like to do next. This doesn’t mean that you should stop running altogether, though; it simply means you should dial down the intensity to allow your body to recover.

This is also a time when you can take a step back, take a few days off running, and then just focus on the joy of movement, without the pressure of an upcoming race. 

Most runners see the finish line of their race as the ultimate goal with little thought given to the recovery process. But racing is tough on your body, regardless of the distance, so it’s important to treat your post-race recovery as an essential part of the training process. This enables you to get back to top shape without injuring yourself. 

Here are some of the best things you can do to recover after a major race: 

• Give yourself a proper 5-6 days rest from running and do some cross-training instead – swimming, hiking, yoga, or Pilates are all excellent forms of active recovery
• Eat well to restore the energy you lost during the race, especially for longer races such as a marathon or an ultramarathon
• Make sure you sleep well (and enough) in the days after the race
• Ease your way back into your running routine without instantly jumping back to your previous weekly volume and intensity
• Decide on a new goal and find the best training plan

To help you with all this, we’ve built a three-week post-race training plan to guide you in the recovery process and provide a smooth transition to your next training program. 

Our post-race running plan sets all training sessions for you, enabling you to focus on the pleasure of running, and you can customize it to fit your schedule and preferences.

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