Your marathon doesn’t end at the finish line. What you do in the days and weeks after the race is critical for recovery and for setting yourself up for future training.

In the first few days after the marathon, take it easy. Easy jogging, walking, and gentle movement can help with recovery, but your body needs time to repair muscle damage and replenish glycogen stores.

Hydration and nutrition are critical in the immediate aftermath of the race. Drink plenty of fluids, eat carbohydrates and protein, and get adequate sleep. Your body will use these resources to recover.

Many runners experience post-marathon blues after the race—a period of low motivation and even depression. This is normal. Your body and mind have been focused on the race for months, and now that it’s over, there’s a sense of emptiness. Give yourself time to readjust and find a new goal to work toward.

Generally, it’s recommended to take 2-4 weeks off from hard training after a marathon before ramping up training again. This allows your body to fully recover and sets you up for successful training in the future.