#168 What Runners Should Do IMMEDIATELY Post-Marathon to Kickstart Their Recovery, and How to Base Build for Next Season - a podcast by Doctors of Running

This episode is your quick guide to post-race recovery after a season of training and racing with Andrea and Megan (who are fresh off marathons themselves). From immediate post-race steps to nutrition, hydration, and mental recovery strategies, Andrea & Megan share valuable insights. Get tips on travel, changing training, and downtime activities. Whether you're a seasoned runner or a beginner, this episode covers adjusting nutrition, building a base training phase, and its ideal duration.

Chapters

• 0:00 - Intro


• 1:40 - The Subjective: How do you recovery from a season of training & racing?


• 5:52 - The first step to race recovery: immediately post-race


• 10:22 - Post-race nutrition & hydration


• 13:13 - Drinking alcohol after a race, good or bad?


• 16:34 - Sleep & journaling for mental recovery


• 23:50 - Tips for travelling long-distance after a race


• 30:02 - Changing your training for recovery after a race


• 36:05 - What to do while taking time off


• 40:50 - Adjusting nutrition during a recovery period


• 47:32 - Strategies for building a base training phase


• 59:03 - How long should a base phase last?


• 1:03:32 - Wrap-up

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