How Long Should You Take to Recover After Your Big Race?

Dayna Player Robinson
May 11
4 min read

Updated: May 15

How Long Should You Take to Recover After Your Big Race?

Your post-race recovery guide for half marathons, marathons, ultras, and Ironman events.

CONGRATULATION!!! You crossed the finish line, celebrated with a medal selfie, and maybe even treated yourself to a cheeseburger and fries. But now what? How long should you really take to recover after your race?

Whether you just crushed the St. George half Ironman or conquered 100 miles on the trail, your recovery block is not optional. It’s a crucial part of your training cycle that allows your body—and your brain—to rebound, adapt, and come back stronger.

Let’s break down how much time you should take to recover based on race distance and type, what your recovery block should actually look like, and why skipping it could cost you more than just fatigue.

Recovery Timeframes by Race

I coach a simple but often ignored truth: the longer or harder your effort, the longer your recovery should be.

🏃‍♀️ Half Marathon (13.1 miles)

Recovery: 7–10 days Expect muscle soreness, fatigue, and perhaps some GI disruption. You may feel okay sooner, but your nervous system, tendons, and fascia need more time than your legs might suggest.

Recovery tips:

1–2 days of full rest
Light cross-training (bike, swim, walk) for a few days
Easy runs only after day 5–7
No speed work or long runs for 10–14 days

🏃‍♂️ Full Marathon (26.2 miles)

Recovery: 2–3 weeks Marathons are a whole-body stressor. Even if you feel good post-race, your immune system, muscles, and glycogen stores have taken a beating.

I often recommend a minimum of 7–10 days of no structured running, with gradual reintroduction of short, easy runs. Road Runners Club of America (RRCA) supports up to 26 days of recovery activities post-marathon—a day per mile.

Recovery tips:

3–5 days off from running
Walk, yoga, or easy spins on the bike
Easy running only in week 2
No intensity until week 3+

🥾 50-Miler

Recovery: 3–4 weeks With elevation, technical terrain, and longer time on feet, 50-milers stress your musculoskeletal and endocrine systems. Expect prolonged fatigue.

Recovery tips:

5–7 days of full rest or gentle walking only
Week 2 = active recovery: hiking, swimming, light mobility
Gradual reintroduction of easy runs by week 3
Monitor energy and sleep closely

⛰️ 100-Miler

Recovery: 4–6 weeks This isn’t just a race—it’s a physical and mental expedition. Muscle breakdown, sleep deprivation, and hormonal disruption all require extended time to normalize.

Recovery tips:

7–10 days completely off or very light movement
Prioritize nutrition, sleep, and hydration
Rebuild aerobic base slowly in weeks 3–4
No structured training until week 5 or 6

🏊‍♀️🚴‍♂️🏃‍♀️ Half Ironman (70.3)

Recovery: 10–14 daysYou’re recovering from three sports—and the transitions. The cumulative stress is less intense than a full Ironman, but still greater than most standalone races.

Recovery tips:

2–3 days off
Light cross-training (easy spin or swim)
Return to each discipline slowly
No interval work for at least 10 days

🏁 Full Ironman (140.6)

Recovery: 4–5 weeksFull Ironmans drain your glycogen, hammer your joints, and can cause immune suppression. Just because you can move doesn’t mean you’ve recovered.

Recovery tips:

4–7 days of full rest (seriously!)
Light activities only in week 2 (short swims, walks)
Add one sport at a time back in weeks 3–4
Don’t return to high-volume weeks until week 5

🧠 Why Recovery Matters (More Than You Think)

Athlete's need to remember - The goal of recovery isn’t just to “feel normal again”—it’s to restore homeostasis in the body.

That includes:

Reducing inflammation
Rebuilding muscle and tendon tissue
Normalizing hormonal function
Avoiding overtraining syndrome
Preventing burnout and injury

Skimping on recovery can sabotage future training blocks, lead to chronic fatigue, or even sideline you with injury just when you’re ready to hit new goals.

🛌 What a Recovery Block Should Include: