One Week On From Sydney — Recovery, Jet Lag and Getting Back on My Feet
By Coach Nic Baxter | NBx Running Coach
It has been exactly one week since I crossed the finish line at the Sydney Opera House. The medal is hung up, the legs feel like legs again, and I have had time to reflect on what this past week has actually looked like, both for me personally, and for what I would recommend to any of you coming off your own big race.
Marathon recovery does not end when the race does. In many ways, the week after is just as important as race week itself. Here is what my first week back looked like, and what I would coach any of my athletes to do in the same position.
WHAT MY WEEK ACTUALLY LOOKED LIKE
The days immediately after the race should be about doing as little as possible, with no pressure, no plan. A short shake out run on Monday morning, marked my last run in the Southern Hemisphere for a while. My legs were sore in that satisfying, well-earned way and I let them be sore without trying to rush them along.
Tuesday came the flight home. A long-haul flight after a marathon is its own particular kind of challenge, and one that does not get talked about enough in the running world.
DEALING WITH LONG-HAUL TRAVEL AFTER A MARATHON
Flying home from Sydney meant sitting still for over 24 hours, due to storm delays and re-routing, just days after putting my body through 26.2 miles. This combination, post-marathon inflammation plus prolonged sitting, is genuinely tough on the body, and there are a few things that made a real difference:
Compression socks on the flight. Given the swelling that naturally follows a marathon, adding hours of immobility on top makes compression even more valuable than usual. This was non-negotiable for me.
Getting up and moving regularly. Even a short walk up and down the aisle every hour or two helps circulation and reduces stiffness. This is especially important post-race when your legs are already working hard to clear inflammation.
Hydrating aggressively. Flying is dehydrating at the best of times. Combined with marathon recovery, I made sure to drink far more water than I normally would on a long flight, and went easy on alcohol despite the temptation to celebrate.
Managing the jet lag itself. Coming back across that many time zones on top of marathon fatigue meant my body genuinely did not know what time it was for days ( and still doesn't!)
I prioritised getting outside in daylight as soon as possible, kept naps short and early in the day rather than late afternoon, and did not fight my body's need for an early night for the first few days home.
THE WEEK AT HOME
Once home, the priority shifted to getting back into a routine, both physically and mentally. A few shorter runs this week totalling 26.5 miles is just what my body needed.
However, standard advice would be to take at least 2 weeks off running after a marathon. Walking, light movement and simply letting the legs recover fully should be the only things on the agenda. However, my clients still have have goals and races to train for, plus my next marathon is in 4 weeks time, so I adjusted accordingly, took all of my miles easy and slow this week.
Sleep became the priority. Between marathon recovery and jet lag, my body needed more sleep than usual, and I gave it exactly that.
Eating to support recovery. Protein, plenty of colourful vegetables and simply eating enough. Marathon training and racing burns through a significant amount of energy, and proper refuelling matters just as much post-race as it did during training.
Emotional lows are real. Nobody talks about this enough, but the days after a huge goal race can bring a strange low. Months of purpose and structure suddenly disappear, and it is completely normal to feel a little flat, even after an incredible race.
WHAT I WOULD RECOMMEND TO YOU
If you have recently finished a marathon or half marathon of your own, whether you travelled internationally or simply crossed your local finish line, here is what I would coach you to do this week:
Take at least one full week off running, longer if it was a marathon. Your body has earned genuine rest, not "easy jogging."
If you travelled for your race, prioritise compression, movement and hydration on the journey home, and be patient with jet lag rather than fighting it.
Sleep more than you think you need to. Recovery happens during rest, not during activity.
Eat properly. Under-fuelling during recovery slows everything down.
Expect an emotional dip. It is normal, it is temporary, and it does not mean anything is wrong with you.
Do not rush back into training. The itch to start planning your next block is real, but a properly recovered body handles the next training cycle far better than one pushed back into training too soon.
WHAT'S NEXT FOR ME
Sydney was the first of four marathons in twelve weeks for me this fall, which means recovery this week has been about more than just closure, and more to prepare my body for the next few weeks, before my next marathon on 3rd October. That balance between honouring what Sydney demanded and looking forward to what is still to come has been the real theme of this past week.
If you're navigating recovery from your own recent race, or building toward your next one, I'd love to help.
Book your free 30-minute intro call at nbx-runningcoach.com
One week down. Onward from here.
Coach Nic Baxter is an RRCA Level 2 Run Coach and ACE-Certified Personal Trainer based in Morristown, NJ. She recently completed the 2026 TCS Sydney Marathon, the first of four marathons in her fall racing season. Next up St George on 3rd October
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