How to train after a race
First off, congratulations on finishing your race! Whether it was your first time covering the distance or another milestone in your running journey, that finish line is a moment to be proud of. But recovery is just as important as training - and what you do now will shape how quickly you bounce back and how strong you’ll feel heading into your next goal.
Racing places a big demand on your body, no matter the distance. Muscles, joints, and energy stores all need time to repair. Jump back into full training too quickly and you risk injury or burnout; recover the right way and you’ll return fresher, fitter, and more motivated than ever.
Success comes down to balance. 5-6 days of proper rest, some light cross-training, and easy runs help you stay active without overloading your system. Pair that with good sleep, smart nutrition, and mobility work, and you’ll give your body exactly what it needs to adapt and grow stronger.
The best way to bring it all together is with a structured recovery plan. Runna’s 3-week post-race programs are designed to guide you through this crucial transition, with tailored options for beginners, intermediates, advanced runners, and elites - so you recover well, maintain fitness, and get ready for your next challenge.
Why choose our post-race recovery plan?
No matter how far or fast you ran, we’ll give you everything you need to recover right and come back stronger.
Plano personalizado
Your post-race recovery plan is built around you. Whatever you've just achieved, we’ll guide your recovery so you bounce back stronger, stay injury-free, and feel ready for whatever comes next.
Orientação e suporte
Recovery can feel uncertain, but you’re never on your own. Our in-app resources cover everything from nutrition to mobility, and our support team is available 24/7 to guide you through each stage.
Treinamento de elite
Our world-class coaches, including former Olympians, know what it takes to bounce back after big races. With their expertise, you’ll recover smarter, avoid setbacks, and be ready for your next goal.
Rastreamento e insights
Log your recovery runs, strength, or mobility sessions in Runna and celebrate progress along the way. You’ll see how quickly balance returns, leaving you prepared for your next training block.
Como você pode começar
Runna makes recovery simple. From your first rest day to rebuilding mileage, you’ll know exactly how to bounce back stronger.
Escolha seu plano
Select the post-race recovery plan that matches your experience and distance. We’ll guide your recovery, tailoring it to your fitness, routine, and schedule.
Faça o download do aplicativo
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
Corra, corra, corra!
Simply tap ‘Go’ and follow along. Every session is laid out clearly, so you always know exactly what to do.
Atingir essa meta
Stick with your plan and you’ll finish feeling refreshed, injury-free, and ready to take on your next challenge.
Destacado em
Inspiração
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Mobility training can help aid recovery and enhance your range of motion to help improve your running performance - here's why.
Stretch & Stability: What It Is, Why It Helps, and How to Add It to Your Plan
Run stronger with weekly Stretch & Stability sessions built for recovery and control.
Leve sua corrida para o próximo nível
Seu treinador de corrida personalizado com planos de treinamento personalizados para você atingir suas metas, seja sua primeira ou quinta meia maratona.
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