Congratulations, you've finished the marathon! Now what? Complete marathon recovery can take anywhere from several weeks to several months, depending on the intensity of your race performance and your race-day recovery strategy. Truth is, post-marathon recovery is inevitable, but the speed at which you recover can be drastically improved by following a few simple post-race tricks.
Follow a reverse taper when returning to your running regimen. That is, start with a few 30- to 40-minute easy paced runs and test the waters. If things feel good, gradually increase the duration and frequency of the runs. Keep the running intensity easy for at least three weeks post-marathon. And most importantly--listen to your body. If there are lingering aches and pains, consider taking a few more active rest days and let things heal completely.