Crossing the marathon finish line is a major accomplishment, but recovery is just as important as training. In an interview with Runners World, Kate Baird, MA, ACSM-CEP, CSCS, exercise physiologist at HSS, noted runners should focus on a gradual return to activity through a strategy known as a reverse taper.

A reverse taper mirrors the mileage reduction many runners follow before race day. The first week after a marathon should prioritize recovery, including rest, hydration, nutrition, and gentle movement such as walking or stretching. From there, runners can slowly rebuild running frequency, then mileage, and finally intensity over several weeks.

“Taking the time to reverse taper will help you avoid overtaxing your joints, muscles and connective tissues, as well as give your body a well-deserved de-load period,” said Baird. By easing back into training and listening to your body's signals, you can recover more effectively and set the stage for a stronger return to running.

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