Running 13.1 miles is a challenge, and you should be very proud to finish a half-marathon. The day after is vital for recovery both mentally and physically. If you really want to get outside and run, take it easy. You may have bruises or blisters, and your glycogen stores in muscle will be depleted. You should eat a good breakfast and make sure you are hydrated. Then run just a mile or two. It can help prevent that post-race letdown after so many weeks and miles of training.
Step 1
Check your feet for blisters — use petroleum jelly and bandages to cover them, and do not run if you have a bleeding blister on your foot.
Step 2
Drink a cup of water, or water mixed with a sports drink.
Step 3
Use a pair of clean, cushioned, wicking socks and your spare running shoes. Your shoes from the half marathon will still be wet with your perspiration and need to dry out completely.
Step 4
Lace your shoes, leaving some slack at the top of the arch because your feet are still swollen from the half marathon.
Step 5
Jog slowly to warm up for five minutes. Run at an easy pace, and stop to walk if you feel any blisters or pain in your knees, hips or ankles.
Step 6
Do not run more than two miles. You can resume training in a week, but the first few days after a half marathon are important to recover completely to prevent injury and over-training fatigue.
Step 7
Cool down by walking the last 100 yards, and stretch your hips, hamstrings and calves upon your return.
Tips and Warnings
- Eat small, regular meals the day after a half-marathon and do not load up on sugary snacks. The sugar helps during the race but does not aid in recovery.
- Avoid overtraining and take it slow. Run only every other day after the event for a week to 10 days to avoid bone and joint problems.
Things You'll Need
- Petroleum jelly
- Bandages
- Water
- Clean socks
- Running shoes not used in the half-marathon
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