On those last long runs of a marathon training cycle I repeatedly tell my legs that if they just stick with me for a few more days, they’ll get a month off of running. Everyone does recovery differently, but one of the things that frustrates me is seeing people train hard for a marathon and then go straight back into running without taking time to recover.

However you plan to recover, make a plan! Whether it’s the simple ‘one day’s rest for every mile raced’ equation, or a ‘reversed taper’, put some thought into your recovery and take it seriously.

It’s not just me that believes rest is best – ultra runner Scott Jurek takes four to six weeks of complete rest from running at the end of a season. That’s no running at all for four to six weeks.

He says: “During my 17 years of ultramarathon racing, taking post-season time off is a big reason why I’ve remained so consistent year after year.” Scott’s tips for ‘hibernating’ include not worrying about putting on a few pounds while you’re not running.

A lot of people worry that taking time off after their marathon to rest will lead to losing some of the hard earned fitness that they’ve built up during their training. But according to coach Greg McMillan, they needn’t worry.

Greg writes: “The good news is that most research indicates that as long as there is an aerobic stimulus once every two to three days, aerobic fitness will be maintained.” If you really are itching to get out there, he’s put together a recovery training plan.

Top US distance runner and 2:07 marathon runner Dathan Ritzenhein takes recovery seriously. He writes: “You may have crossed the finish line, but that only means the race to nurse your tired body and aching muscles back to health has begun.” Dathan recommends letting your body dictate your recovery. His tips include keeping moving and jumping in an ice bath.

So now there’s no excuse not to kick back, chill out and recover from your race.