Marathon Recovery for Beginners

Finishing a marathon is a huge achievement – congratulations! But marathon recovery is just as important as the training that got you to the finish line. For first-time and beginner marathon runners, knowing how to recover after a marathon will help your body heal, prevent injury, and get you back to running stronger. This guide combines the latest research on what 26.2 miles does to your body with practical post-marathon tips. We’ll walk through a week-by-week running recovery timeline, discuss what’s normal (and what isn’t), and share recovery do’s and don’ts. Let’s ensure your marathon runner recovery is safe, swift, and stress-free. Remember, your body is unique so use this as a guide and adapt to how you feel.

Immediate Effects of a Marathon on Your Body

A marathon taxes nearly every part of your body. Muscles and Joints: Your leg muscles develop countless micro-tears and inflammation from the repetitive pounding. It’s why you feel so sore and stiff right after the race. One scientific study found marathon runners’ muscle power was significantly reduced for up to 14 days post-race, a sign of how long muscle fibres can take to fully repair. Your joints and tendons (think knees, ankles, hips) also withstand heavy stress, which can leave them feeling achy or tender for a few days. Don’t worry, these tissues will heal with rest.

Energy and Metabolism: Running 26.2 miles drains your body’s fuel reserves. By the finish, you’ve likely burned through most of your muscle glycogen (the stored carbohydrates that power your run) and lost a lot of fluids and electrolytes through sweat. It’s common to feel utterly exhausted or even lightheaded at the finish line. You might not have much appetite immediately after the race (intense exercise can suppress hunger short-term), but your appetite will surge back within hours as your body craves to refuel. Hormone levels also fluctuate: for example, the stress hormone cortisol stays elevated post-race to help deal with inflammation and tissue repair. The endocrine system (hormones and metabolism) may need about one to two weeks to get back to normal balance after a marathon.

Heart and Lungs: During the race, your heart worked overtime for hours. The good news is that any strain on your cardiovascular system is usually short-lived. Research shows that within about a week after a marathon, the heart and circulatory system return to baseline function. Your breathing muscles (like the diaphragm and those between your ribs) also fatigue from the sustained effort, ever notice it’s hard to take a deep breath right after a hard race? These respiratory muscles typically recover in several days to a week.

Immune System: Don’t be surprised if you feel a bit under the weather in the days following your marathon. The physical stress can temporarily suppress your immune system for up to a few days. Many runners report catching a minor cold or bug in the week after a big race. This happens because your body has devoted so much energy to running that it’s a bit defenceless against germs immediately after. The key is to take care of yourself during this window, proper rest, nutrition, and hygiene will help your immunity bounce back.

Immediate Post-Race Recovery Steps (Finish Line to 24 Hours)

What you do in the minutes and hours after finishing a marathon can jump-start your recovery. Here are some immediate post-marathon tips to follow:

• Keep Moving (Cool Down): Resist the urge to immediately collapse once you finish. Your body is still in “race mode” and needs to gradually transition to a resting state. Walk for at least 10–15 minutes after finishing to keep blood flowing. This gentle cool-down helps your heart rate come down slowly and flushes waste products (like lactate) from your muscles.

• Get Warm and Comfortable: Once you’ve walked a bit, change out of sweaty clothes to avoid getting chilled (your body can rapidly feel cold once you stop running). Put on some warm, dry layers and comfortable shoes. Marathon runners often get a foil blanket at the finish for good reason, staying warm helps your muscles relax and prevents stiffness from setting in too quickly. Also, elevate your legs when you can (even propping them up on a wall or chair for 10 minutes) to reduce swelling in your legs and feet from all that standing and running.

• Rehydrate: You’ve lost a lot of fluid. Start sipping water or a sports drink soon after finishing. In the hours after the race, aim to drink little and often. Tip: Weigh yourself before and after long runs in training – for each pound (0.5 kg) of weight lost through sweat, drink about 16–20 ounces (500 ml) of fluid to rehydrate. Include some electrolytes (sports drinks, chocolate milk, or even a pinch of salt in water) to help replace the sodium and other minerals you expended. And yes, you can absolutely enjoy that finish-line beer or celebratory glass of champagne, just drink water alongside alcohol so you don’t further dehydrate yourself.

• Refuel with Carbs and Protein: In the first hour after the marathon, it’s crucial to get some nutrition in you. Even if you’re not hungry for a big meal, have a small snack that provides carbohydrates (to begin restoring glycogen) and protein (to start repairing muscle). For example, a banana and a protein shake, a peanut butter sandwich, or a yogurt and fruit are gentle on the stomach. Later in the day, eat a balanced, hearty meal with a good mix of carbs and protein. Pro tip: Within about 30–60 minutes post-race, aim for roughly a 3:1 ratio of carbohydrates to protein in your snack. This might be around 200–300 calories from carbs plus some protein. Following that, continue to nibble on balanced meals and snacks throughout the day to keep your blood sugar steady and muscles fed.

• Gentle Stretch & Self-Care: Immediately after the race, your muscles are going to tighten up quickly. Do very gentle stretching of any areas that feel excessively tight, but avoid deep stretches right away. For instance, you might lightly stretch your calves or quads if they’re cramping. Save any intensive stretching or foam rolling for later that day or the next day, once your body has had time to rehydrate and come out of “emergency mode.” Marathon experts suggest waiting at least a few hours before doing light stretching/foam rolling, and a full day before any deep massage.

• Check for Injuries: Once you’ve cooled down and had a little recovery snack, take stock of your body. It’s normal to have aches everywhere, but look for any sharp pains or potential injuries that might need attention. Common post-marathon issues can include blisters, lost toenails, chafing, or muscle strains. Clean and dress any blisters or wounds. If a particular spot (like a knee, ankle, or foot bone) is extremely painful or swollen, start RICE treatment (Rest, Ice, Compression, Elevation) and consider getting it evaluated by medical staff at the race or a healthcare provider later. Most aches will resolve with time, but something like severe foot pain could signal a stress fracture, for example. When in doubt, get it checked.

• Rest and Sleep: Marathon day is tiring, and your body will crave sleep to repair itself. Try to get a good night’s sleep after your race, you’ve earned it! You might find that you wake up during the night due to soreness (or even hunger). It’s a good idea to keep a water bottle and some easy snacks by your bed. Overall, prioritise sleep and relaxation as much as possible in the first 24 hours. Your heart rate and blood pressure are elevated from the race and will gradually come down as you rest.

Week-by-Week Marathon Recovery Timeline

Every runner is different, but all beginners should follow a sensible running recovery timeline after a marathon. Rushing back into training can lead to injury or burnout. Remember: even elite athletes give themselves at least two weeks of very gentle recovery after a marathon. You’ve put your body through intense stress; now it’s time to let it rebuild. Here’s a week-by-week marathon recovery plan to guide your return:

Week 1: Rest & Active Recovery (Days 1–7)

Goal: Maximum recovery and healing. In the first week after the marathon, avoid any hard running – in fact, many experts suggest taking at least 5–7 days with no running at all. This doesn’t mean you must sit on the couch all week (in fact, a bit of movement helps). But it’s important to give your bones, muscles, and connective tissue time to repair micro-damage. There is little to no fitness loss in this initial rest period, so don’t worry, you won’t suddenly “lose” all that marathon fitness by resting for a week or two.

What to do this week: Focus on active recovery and self-care. For the first few days, stick to gentle, low-impact activities: think casual walking, easy cycling on a stationary bike, or swimming. These activities boost blood circulation to your muscles, which can help reduce soreness, without adding stress. Continue to stretch lightly, yoga can be great in this week, as long as it’s a gentle session focused on flexibility and relaxation, not an intense power yoga class. You can also do foam rolling or get a very light massage (avoid deep tissue massage in the first 48 hours when muscles are most sensitive). Most importantly, listen to your body. If you’re extremely fatigued, it’s okay to do nothing but rest for a few days.

Keep up with good nutrition and hydration this week. Your body is rebuilding muscle fibres and restocking glycogen, so eat plenty of healthy carbohydrates, protein, and a variety of micronutrients (vitamins and minerals) from fruits and vegetables. This is not the week to start a diet, your body actually needs extra nutrients now to recover. Also, be kind to your immune system: getting sick now is common, so eat nourishing foods and consider extra vitamin C or zinc if that’s something you normally do. Treat yourself to some delicious meals as well, you earned that celebratory feast, just balance it with nutrients to help you heal!

By the end of Week 1, you might start feeling the soreness subside. Walking down stairs no longer makes you wince as much, and your energy levels are slowly rising. Test the waters later in the week with very light exercise: if you feel up for it, you could try an easy effort jog of 15–20 minutes or a short session of cross-training to see how your legs feel. This is optional and only if you’re not feeling any sharp pain. Many beginner runners simply rest the whole first week, which is perfectly fine. In any case, keep any activity “too easy”, the rule is you should feel better after the activity, not tired.

Week 2: Easy Does It (Days 8–14)

By the second week, most beginners are feeling a lot more normal, but you’re not 100% just yet. What’s happening: Behind the scenes, your muscle fibres are regenerating and your endocrine and immune systems are returning to equilibrium. Some markers of cellular damage (like creatine kinase, a muscle enzyme) can stay elevated for over a week post-marathon, so even if you feel okay, your body is still in recovery mode internally. That’s why the general advice is to avoid racing or hard training for at least two weeks post-marathon.

Running: If you took the first week completely off running, you can reintroduce some short, easy runs in Week 2. Start with very easy pace, low-distance outings. For example, you might do 1-2 short runs (maybe 20–30 minutes each) through the week. The effort should stay conversational, now is not the time for speed work or long runs. Pay close attention to any aches. Rule of thumb: It’s better to come back too slow than too fast. If anything feels “off” or you’re overly tired, back off and rest another day. Cross-training can continue (swimming, cycling, elliptical) if you feel energetic, but keep it moderate.

Other activities: Continue stretching, foam rolling, or low-impact cardio to keep your body loose. This could be a good time for a gentle massage if you want one – by a few days out, a light massage can help work out residual muscle knots. Just ensure the therapist knows you ran a marathon and you need a light-touch “flushing” massage, not deep pressure. Also, continue to prioritise sleep and good nutrition. Muscles actually rebuild during rest (especially during deep sleep), so getting a solid 7–9 hours per night will do wonders for your recovery.

By the end of Week 2, if all has gone well, you should feel close to normal in everyday life, though maybe still a bit less springy on runs. Many runners report that by day 10 or so, their legs start to feel “like themselves” again. If you’re feeling good, you can gradually increase your running frequency or distance slightly, but remain cautious. If you still have nagging soreness or fatigue at this point, don’t panic, every individual recovers at their own rate, and some need a bit longer. Give yourself permission to extend the easy period as needed.

Week 3: Build Back Gradually (Days 15–21)

Welcome to the “almost there” week. By Week 3, most beginner marathoners are ready to start gently upping the training load, but still below pre-marathon levels. Running: You can begin to increase the duration of your easy runs, or add one or two more runs to the week. Perhaps you go from 3 short runs in Week 2 to 4 runs in Week 3, and extend one of them to an hour if you feel comfortable. The key is still keeping the intensity easy for now. If you feel completely recovered, you might introduce a few very light pickups or a short fartlek during a run to start waking up your speed, but hold off on any all-out efforts.

Cross-training & Strength: This week you might resume some mild strength training or your usual cross-training classes if you have them (like Pilates, weight training, etc.), but start with lighter weights than pre-marathon and see how you feel. Your stabilising muscles and core might have detrained slightly (or still be fatigued), so ease in to avoid excessive soreness. Low-impact cross-training (cycling, yoga, etc.) can continue alongside running to maintain fitness as you ramp your runs back up.

If everything is feeling good by mid to late Week 3, you can cautiously include one slightly more challenging run, for instance, a medium-length run where you pick up the pace a tiny bit in the second half, or a few gentle hill repeats. This should feel refreshing, not exhausting. Always monitor your body’s response the next day: lingering excessive soreness or fatigue means you did a bit too much, too soon.

Week 4: Back to (Almost) Normal Training (Days 22–28)

By the fourth week after your marathon, you’re likely ready to resume your normal running routine or training plan if everything has gone well. Many coaches consider a 3-4 week recovery period ideal before jumping back into serious training or planning your next race. At this point, your mileage can begin to climb toward your usual base mileage, and you can reintroduce harder workouts gradually. Maybe in Week 4 you test a moderate tempo run or some strides. If you have another race on the horizon, you might start a new training cycle now (with the confidence that you’re fully recovered).

That said, some beginners might still feel a bit off even in week 4, that’s okay. Listen to your body. It’s far better to take an extra few days or another week of easy running than to push too early and get injured. By the end of week 4, most of your bodily systems have fully recovered from the marathon’s effects. In fact, studies show that with proper recovery, your body can adapt to the marathon stress and emerge stronger, many runners find their baseline fitness is higher after fully recovering from a marathon.

A note on mental recovery: Don’t overlook the mental and emotional side. After weeks of training and the big build-up to race day, it’s normal to feel a bit of the “post-marathon blues” in the days or weeks after. You might suddenly feel aimless or down once the medal is in hand, this is a common reaction after achieving a huge goal. Be kind to yourself during this period. It may help to plan a new goal, whether another race or a different fitness challenge, this can rekindle your motivation. Just remember to fully recharge both mind and body before diving into the next big thing.

What’s Normal After a Marathon?

Especially for first-timers, it can be hard to know what post-race symptoms are “normal” tired-and-sore and what might signal a problem. Here are several common post-marathon experiences that are completely normal for a few days (and sometimes up to a week or two) after the race:

• Muscle Soreness and Stiffness: Nearly all marathoners will have very sore legs for 1–3 days post-race. This is classic DOMS (Delayed Onset Muscle Soreness). Expect your quadriceps, hamstrings, calves, and even itsy-bitsy stabiliser muscles to protest every time you move. Stiffness usually peaks about 48 hours after the race, don’t be surprised if Day 2 or 3 post-marathon you walk downstairs backwards because your quads hurt so much! This soreness should start to improve by day 4 or 5, and be largely gone after a week. Mild muscle tightness can linger up to two weeks. As long as it’s gradually improving, it’s normal. Keep gentle stretching and movement going to help it along.

• Fatigue and “Marathon Brain”: Your energy levels will likely tank the afternoon or day after the marathon. You may feel like taking naps or generally moving in slow-motion. Some runners get the “marathon brain fog”, feeling forgetful or spaced out, due to the extreme physical and mental exertion. You might also feel extra emotional (anything from giddy happiness to weepiness). This is normal and usually passes after a few good nights of sleep and hearty meals. Give yourself permission to relax and do quieter activities for a bit. Many runners take 1–2 days off work if possible, just to lie around and recover.

• Increased Hunger (or Weird Appetite): Your body is working hard to replenish itself, so after the initial post-race loss of appetite wears off, you might become ravenous. It’s normal to feel like you can’t stop eating for a few days. Your metabolism is in overdrive repairing muscle and restocking glycogen. Honour your hunger cues, focus on nutritious foods but also enjoy your favourite treats. On the flip side, a small percentage of people feel a suppressed appetite even the next day (often due to lingering fatigue or mild dehydration). If that’s you, make sure to eat small frequent snacks until your appetite returns.

• Minor Swelling or Aches: You might notice slight swelling in your ankles or feet the evening after the race – this usually goes away within a day or two as you rest and elevate your legs. Generalised aches (almost like you have the flu) can also occur; your body’s inflammatory response is in high gear to heal all the micro-damage from the race. As long as swelling isn’t severe or isolated to one area, and aches are all over and not focused in one spot, it’s generally okay. Using ice baths or gentle movement can help reduce swelling and stiffness.

• Trouble Sleeping the Night After: Ironically, even though you’re exhausted, you may struggle to sleep well the night after the marathon. This often happens because your adrenaline is still high and your body is in a stimulated state. You might also wake up sore or needing to use the bathroom more often if you’re rehydrating aggressively. This is normal and should improve by the second night after the race. Try to create a comfortable sleep environment, stay off screens before bed, and consider something like a magnesium supplement or gentle herbal tea to encourage sleep.

• Mood Swings or Post-Race Blues: As mentioned, it’s normal to experience a emotional rollercoaster after a marathon. One minute you’re reliving the euphoria of finishing, the next you feel a bit down or empty now that it’s over. This “post-marathon blues” is common, after all, you’ve been focused on a big goal for months, and now you might be wondering “what’s next?”. Don’t worry, your motivation will return. Use this time to celebrate your achievement (show off that medal!), and embrace other hobbies or social activities you might have neglected during training. In a couple of weeks, you’ll likely find a new goal to get excited about. Just know that any mild sadness or restlessness in the aftermath is completely normal and typically short-lived.

In summary, extreme tiredness, muscle soreness, mild swelling, hunger changes, and mood fluctuations are all normal in the days after a marathon. They are signs your body is repairing itself from the monumental effort. Most of these symptoms peak in the first 2–3 days and improve each day thereafter.

Red Flags: When to Worry After a Marathon

While most post-marathon discomforts are harmless, it’s important to be aware of any red-flag symptoms that could indicate a more serious issue or injury. As a beginner marathoner, you don’t want to ignore these signs:

• Severe or Localised Pain: It’s normal for your whole body to ache, but be cautious if you have a sharp, intense pain in one specific spot (e.g., a stabbing pain in your foot, shin, or knee that makes it hard to bear weight). Pain that is more than just sore muscles, especially if it causes limping, could signal an injury like a stress fracture, tendon tear, or severe muscle strain. If a particular pain does not improve after several days of rest, or gets worse, get it checked by a doctor or physiotherapist.

• Excessive Swelling or Inflammation: Some swelling is normal, but watch out for major swelling in a joint or limb. For example, one knee that becomes very swollen, or a calf/ankle that balloons up, is not normal. Uneven swelling or swelling with sharp pain could indicate an injury (like ligament damage or deep vein thrombosis in rare cases). Redness, significant warmth, and swelling together are warning signs, seek medical advice if you see those. Also, persistent swelling that doesn’t subside after a couple of days of rest/elevation is worth checking out.

• Dark Urine or Difficulty Urinating: Staying hydrated is crucial. If you notice your urine is very dark (cola-coloured) or you have significantly reduced urine output in the 24 hours post-race despite drinking fluids, this could be a sign of dehydration or even rhabdomyolysis (a serious condition from extreme muscle breakdown). Ensure you rehydrate and if urine stays dark or you have any kidney pain, see a doctor. In most cases, proper fluid and rest will normalise things, but don’t ignore this symptom if it persists.

• Fever or Feeling Very Unwell: Running a marathon shouldn’t cause a fever. If you develop a fever (above ~38°C / 100.4°F) in the day or two after the race, or you feel extremely unwell (beyond normal tiredness), for instance, dizziness that doesn’t improve, or vomiting, consult a medical professional. It’s possible to pick up an infection (since immunity is low) or to experience heat illness after effects. Most post-race chills and mild elevated temperature resolve with rest, but a true fever or flu-like feeling could indicate you need medical attention.

• Chest Pain or Shortness of Breath: This is rare in young healthy runners, but any chest pain, pressure, or abnormal shortness of breath after a marathon is a major red flag. Sometimes people can have underlying heart issues unmasked by endurance events. If you have chest tightness or difficulty breathing (beyond normal post-race heavy breathing), get medical help right away to rule out serious problems. It’s better to be safe.

• Signs of Heat Stroke/Exhaustion: If the race was in hot conditions and you’re experiencing confusion, a throbbing headache, or your sweating doesn’t seem normal even hours after the race, you might be dealing with residual heat illness. By after the race, you should have cooled down; if not, seek medical care.

• Injuries from Training Flare Up: If you had a niggle during training (like plantar fasciitis, IT band syndrome, etc.) and it’s much worse after the marathon, treat it seriously. Pain and swelling are your body’s way of saying something is wrong, as one sports medicine doctor put it. Use RICE (Rest, Ice, Compression, Elevation) in the first days and consider seeing a physio for a rehab plan so a minor injury doesn’t become a major one.

Overall, use common sense. Soreness, stiffness, and fatigue = normal. Sharp pain, severe swelling, or anything that makes you think “hmm, that’s not usual for me” = get it checked. It’s always better to see a doctor if you’re unsure. Most post-marathon issues are treatable if caught early (or are just normal recovery), but pushing through serious pain is a recipe for long-term downtime. As a beginner, err on the side of caution.

Marathon Recovery Tips for a Faster Comeback

To wrap up, here is a summary of the top marathon recovery tips to help you bounce back quickly and safely:

• Prioritise Rest (But Don’t Become a Couch Potato): Striking a balance between rest and gentle movement is key. Take at least a few days completely off running. Sleep in, put your feet up, and let your body heal. But avoid prolonged total inactivity – short walks or light stretching a couple of times a day will prevent your muscles from tightening too much. Think active rest.

• Hydrate and Replenish: Your marathon recovery starts with rehydration and refuelling. Drink plenty of fluids in the days after the race, water, sports drinks, electrolyte tablets, chocolate milk, whatever works for you. Aim to restore your fluid balance (your pee should return to a light straw colour). At the same time, focus on nutrition: lots of carbohydrates to refill muscle energy stores and protein to rebuild muscle tissue. A general guideline is to consume about 1.0–1.2 grams of carbs per kg of body weight in the hours after the race and each day for a couple days following (for a 70 kg person, that’s ~70–84g of carbs per meal in the immediate recovery phase). Pair that with some lean or plant protein. And don’t skimp on micronutrients, colourful fruits and veggies will supply vitamins (like C, E) that help combat oxidative stress from running.

• Gentle Massage and Foam Rolling: Beginning the day after the marathon (or two days after if you’re extremely sore), incorporate light massage or foam rolling to loosen tight spots. You can do self-massage on your calves, quads, hamstrings, and glutes, or use a foam roller to roll out those areas. Keep pressure mild, it should feel like a relieving pressure, not intensely painful. If it hurts a lot, back off. Light massage increases blood flow and can reduce muscle knots. Professional massages should be scheduled several days post-race, not immediately after, and communicate that you just ran a marathon so they keep it gentle.

• Use Ice or Cold Therapy as Needed: In the first 48 hours, if you have areas that are very inflamed (sore knees or quads, for example), using ice can help. Apply ice packs (wrapped in a thin cloth) or take a quick ice bath (5–10 minutes at 10–15°C/50–60°F, if you tolerate cold) to reduce swelling and pain. Always follow ice treatments with some movement or a warm shower to get blood flowing again. Tip: Even soaking your legs in a cool bathtub for 10 minutes can soothe inflammation noticeably.

• Elevate Your Legs: Whenever you’re resting, prop up your legs on pillows or against the wall. Elevating your legs above heart level for 15–20 minutes helps excess fluid drain and reduces swelling in your feet and ankles. Do this a few times a day, especially in the first 2 days. It’s a simple trick that feels great – many runners love the “legs up on the wall” yoga pose as a relaxing recovery ritual.

• Respect the Marathon Recovery Timeline: It’s tempting to jump back into running because you’re afraid of losing fitness. But remember, taking it easy for two weeks will not erase your marathon conditioning. In fact, it will ensure you come back stronger. Use this time for rest, cross-training, and rehab of any niggles. Only start running again when your body feels ready, and build back gradually (as we outlined in the week-by-week plan). Remember that even pro runners take extended recovery, you’re not “being lazy,” you’re being smart.

• Listen to Your Body (No Comparisons!): Everyone recovers at a different rate. Age, fitness level, race effort, and even factors like travel or weather on race day can affect recovery. So pay attention to how you feel, rather than comparing yourself to how quickly your friend resumed running. If your body is giving “not yet” signals, be it an ache, heavy legs, or general fatigue, respect that. It’s better to show up at your next run under-trained than over-injured.

• Keep an Eye on Your Mental Health: Post-marathon blues are real. After such a high, it’s normal to feel a dip. One way to combat this is to reflect and celebrate, write down or share your race experience with friends, look at your race photos, and truly acknowledge what you accomplished. When you’re ready, set new goals to look forward to. It might be a shorter race or a fun running challenge with your club. Having something on the horizon, even if it’s not another marathon right away, can keep you mentally engaged while your body recovers.

• Prevent and Treat Minor Injuries: Use the downtime to address any little injuries. If you had a sore Achilles or black toenail during training, now is the time to give it TLC. Do any physical therapy exercises prescribed for chronic issues. Ice what needs icing, strengthen what needs strengthening (once initial soreness is gone). Also, consider replacing your running shoes if they’re worn out – starting back with fresh, supportive shoes can help prevent injuries as you return to running.

By following these marathon recovery tips, you’ll set yourself up for a smooth return to running. The goal is to heal fully, come back refreshed, and be ready to tackle your next running challenge without setbacks.

Remember: The marathon may be over, but your journey isn’t. Recovery is the bridge between this achievement and your future ones. Treat your body kindly in these weeks after the race, it has carried you through every one of those 26.2 miles and deserves some care in return. As the saying goes, “Rest and recovery are part of the training.” Be patient now, and you’ll reap the benefits in your next run.

You’re officially a marathon runner, and that’s something no one can take away from you. Rest up, recover well, and when the time’s right, lace up again. The road is still waiting.

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