What To Do After Your Fall Marathon? - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of What To Do After Your Fall Marathon? from The Run Experience. It’s a great watch — we’re breaking it down so you can try the ideas today. Be sure to watch the full video for all the details.

Key Points

First 2 weeks: complete rest from high‑impact work; focus on light mobility, yoga, and gentle stretching.
Weeks 3‑8: add low‑impact cardio (indoor bike, swimming, cross‑country ski) to keep cardio fitness without pounding the legs.
Injury work: use this time to address any niggles (e.g., lower‑back PT exercises) and add targeted strength or mobility work.
Goal setting: write a Start‑Stop‑Continue list to evaluate last marathon’s training, then set a non‑running winter goal (e.g., 10 un‑assisted pull‑ups) to keep motivation high.

Workout Example

Weeks 1‑2 (Recovery):

2–3 easy runs per week, 2 mi (3 km) easy jogs or dog walks.
Daily 10‑15 min mobility/yoga routine.

Weeks 3‑8 (Base & Cross‑Training):

Running: 2–3 easy runs per week (3–5 mi / 5–8 km) at an easy conversational pace.
Cross‑training: 2‑3 sessions per week of low‑impact work (30‑45 min) – indoor bike, swim, or indoor ski trainer.
Strength: 2 sessions/week focusing on core, glutes, and upper‑body (e.g., 3 × 10‑12 pull‑up progression, planks, hip bridges).
Recovery: Continue mobility work 2 × week and address any lingering injuries.

Closing Note

Give your body the grace it needs, stay active with low‑impact work, and set a fun strength goal to keep the momentum going. Customize the paces and distances in the Pacing app to fit your own fitness level, and enjoy a strong, refreshed start to your next marathon training cycle! 🚀