Marathon box ticked, medal hanging proudly on the wall and now your body’s begging you to hit pause. A bit of inflammation and muscle repair? That’s what your body & it’s many system’s are working on now. Rest isn’t just a suggestion, it’s what seals the deal on your recovery.

Nutrition’s your best friend right now. You’ve burnt through energy, and it’s time to replenish those stocks. Think proteins for muscle repair, and carbs to replenish glycogen stores. Plus, a lotta water to keep things flowing – hydration’s key.

Feeling restless already? It’s normal. Your body will appreciate some gentle movement. Some gentle walking in the days after, dip into some yoga stretches, or take a nice, calm swim. This isn’t about burning cals, just keeping things limber without overdoing it.

Taking a weeks complete rest after the big day, then returning to some easy runs of 30-45 mins duration in the following 2 weeks and returning to normal training 4 weeks after, albeit at a reduced volume & intensity.

And sleep – yes sir, your secret weapon. Logging hours of those Z’s helps your body reset and tackle all the physical wear and tear. It’s not just about what you do on race day, but how you bounce back. Give yourself this time, you’ve earned it!

Reflecting On Your Journey: Understanding the Void

Crossing that finish line is pure exhilaration, but what comes after can feel kinda strange. With months of training climaxing in that one moment, it’s normal to feel a bit lost. Recognising and addressing the post-race blues is part of the journey, and it’s totally normal.

This is prime time to pat yourself on the back. Celebrate your work, even if it means bragging a little. You’ve earned it! Whether it’s wearing your finisher’s medal with pride or sharing stories with friends, acknowledging this huge milestone is a must.

While you’re riding high on achievement, it’s smart to look back with a critical eye. What worked? What didn’t? This reflection not only fuels your sense of accomplishment but sets the stage for future ambitions.

Priorities shift, and goals evolve. Use this moment to ponder what truly matters to you now – not just in running but in life. There’s no hurry. Let these reflections marinate as you enjoy some well-deserved downtime.

Charting the Next Adventure: Setting New Goals

Now that you’ve tackled the immediate aftermath and done some soul-searching, it’s time to look ahead. No point hanging around in the void feeling “rudderless” (thanks Liz for my new favorite word!) New goals are way more motivating when they align with where you are now.

Ready for a new running challenge or thinking outside the (running) box? Consider mixing it up with cross-training – cycling, swimming, or even a returning to the gym if you’re feeling ambitious. Keeping your fitness diverse keeps things fresh and exciting.

Smart goals are your compass here – and I’m talking the S.M.A.R.T kind: Specific, Measurable, Achievable, Relevant, and Time-bound. Breaking these into bite-sized pieces makes them less daunting and keeps your momentum rolling.

Staying on track is easier with some help. Whether it’s joining a running club, or partnering up with a training partner, joining a program or having a support system makes all the difference. You’ve got this, and now’s the time to set new horizons & goals.

Starting at the end of November I’m starting a winter program to keep you going over the winter months. This period is an ideal time to lay the foundations and build a solid base to build from in 2025.

This kicks off in mid-November and will focus on 5k/10k training. Please drop me a message or send an email to info@shaunbill.com for more details.