Show Notes
How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.
Pre-race recovery: why sleep across your whole training block matters more than the night before, packing a carb-load cooler for race travel, compression socks vs. calf sleeves on flights, protecting your social battery, and how long a shakeout run should be.
Post-race recovery: why you should eat within an hour of finishing (even when you are not hungry), how to plan food at big-city marathons, how many days off to take (10 days to 2 weeks for Amanda, 7 days minimum for Nick), why workouts can take up to 8 weeks to feel normal, the recovery tools coaches actually use, and how to handle the post-marathon blues.
Today's episode is sponsored by CEP and Running Explained listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
Timestamps 0:00 Intro 2:44 Pre-race recovery and taper 7:14 Sleep before a marathon 11:00 Compression socks vs. sleeves for travel 16:13 Shakeout runs 26:08 Post-race recovery starts at the finish line 29:03 What to eat after a marathon 38:50 How long to rest after a marathon 45:59 Favorite recovery tools 50:34 Post-marathon blues
Training plans and coaching: https://runningexplained.com The Weekly Stride newsletter: https://www.runningexplained.com/theweeklystride
Enjoyed this one? Rate and review Running Explained and share it with your running friend (or someone you do not like, maybe they will like it).
More from The Running Explained Podcast
Pro marathoner Sara Hall joins Coach Nick and Coach Amanda one week after the Chicago Marathon to talk marathon recovery, motherhood, and her memoir, For the Love of the Grind.
Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her mouth more than her legs (her words) as a marathon broadcaster and host of the C Tolle Run podcast. In this episode, we cover: • What the Chicago Marathon looks like from the finish line broadcast position • Why Carrie ran three marathons just to commentate them better • The human stories behind Hawi Feysa, Clayton Young, and Vinny Mauri • How to handle negativity and why running needs a “positive thread” • What everyday runners can learn from pros (you deal with the same mile 21) • Running identity after competition, plus balancing career, kids, and 20-minute runs • Prize money, the running boom, and celebrity run clubs • Why success comes from finding your joy, not your finish time • The Secret Interview Questions (and a story her mom will not love)
We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two. Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak. Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it.
Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.
A single ferritin test isn't the whole story. Coach Nick and Coach Amanda talk with sports dietitian Callie Roseland about the difference between low ferritin, iron deficiency, and anemia, why runners are especially prone to running low, and the ferritin number that actually supports performance versus the number that just clears a lab's "normal" range.