Our guest: @ericaweitzruns

In this episode, we dive deep into the crucial hours, days, and weeks following your marathon finish. We cover the absolute must-dos immediately after crossing the line, focusing on gentle movement, effective rehydration, and that initial carbohydrate and electrolyte replenishment. We then explore the best strategies for the first 24-48 hours, emphasizing consistent nutrition, hydration, and the benefits of very light activity, while also touching on ice baths and contrast therapy. Next, we discuss the importance of active recovery in the first week, providing practical examples of low-impact exercises to aid in waste removal and blood flow. We also address the often-debated topic of time off from running, offering general guidelines and the factors that influence individual needs. Finally, we guide you through a smart and gradual return to running, highlighting the importance of listening to your body when increasing volume and intensity. This episode is your complete guide to optimizing your post-marathon recovery for long-term running success!

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