If preparing for the marathon wasn’t hard-working and tiring enough for your body and legs, just imagine how would you feel afterward. Maintaining your fitness level, during, between and after the marathon is of vital importance. Not only is it essential to stay in shape and keep up with the gained effort, but it is crucial to maintain a balanced fitness that would enable you to push harder in all upcoming future races. 

Just when you thought that after running the marathon you have finished with all your training, in order to continue making progress you need to have and maintain your fitness routine long after the marathon has completed. And here are five rather nifty ways to do so.

1. Keep up with mindful nutrition

By now, you have probably learned that quality and nutritious food is your fuel. Since food can be responsible for boosting your performance, food can likewise help you to recover after a long marathon and help you keep up with the steady fitness level. Make healthy food choices at all times. 

Your post-marathon diet should be quite similar to the one you have followed during your marathon preparation, only you can indulge in a few juicy cravings that your heart desires. However, stay away from saturated and unhealthy fats, processed foods, too sugary and salty foods. Opt for healthy snacks like nuts, fruits, and vegetables.

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2. Return to your normal training routines

After completing a marathon, the most helpful advice would be not to run or train for at least seven days. Depending on the length of the race you have just finished, your fitness level, stamina, and health (both physical and physiological), you can slowly return to your normal training schedule after two weeks. 

If you have blisters, or if your feet are still under too much pressure, make sure that you find comfortable running shoes for heavy runners that would help you ease up your current training cycle due to comfy cushioning, arch support and ventilation. Next, allow your body and mind to rejuvenate after the marathon so run how you feel. Rest often if necessary, then do a 3-mile run, rest again, then do a 5-mile run, and so on.

3. Set a clear running plan

Jumping back into your marathon craze would be an insane thing to do. However, if you haven't suffered any severe damage, then continue where you left off. Firstly, tackle the soreness after the marathon and make sure that your feet and legs heal to avoid sustaining an actual injury. Second, be aware that after recovery you will start a whole new season with the same challenges. 

Consequently, set a clear running schedule. For instance, during the week make a program which would enable you to both recover fast and keep you in great fitness. Walk for 2 miles for the first two days, on Wednesday go for an easy 5-mile run, walk 2 miles the next day, do strength training on Friday, and rest for the weekend. The following week prolong the walks or substitute the rest days for easy runs.

4. Try something new

Maintaining fitness level after marathon requires persistence and will. If you have lost your focus or the desire to push hard, then try something utterly different. Instead of running, go mountain climbing or cycling. The key is to stay motivated and get your spirit uplifted. Read some books on running like ‘Born to Run,’ join a running club, try out new routes, invite a running buddy, or go for a mild jog somewhere you have never been before. You will surely stay motivated by reviving your spirit.

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5. Relax and unwind

Even though running and doing high-intensity training will surely get you up and running in no time, but to stay in good fitness and motivated you sometimes just need to relax. Go to a yoga or pilates class instead of doing strength training. Be open-minded and social. Join a novice running group and teach them a few tricks on how to run properly. Focus on the reasons that strive you to do this flabbergasting activity and be yourself.

Put aside your timer, headphones and other gear and go running for the sheer fun of it. You will surely maintain your fitness after marathon if you keep reminding yourself why you have started running in the first place.

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