Training for a marathon is both an exhilarating and overwhelming journey. While the physical demands are obvious, the mental challenges—particularly anxiety—can be just as intense. Fear of the unknown, self-doubt, or the pressure of long-distance training can trigger stress.
That’s why prioritizing wellness and recovery is essential—not just for your body, but also for your mind. By incorporating intentional recovery strategies, mindfulness, and self-care into your routine, you can transform your marathon training into a positive and empowering experience.
In the final 4 part of our 4-part series on anxiety in running, we will be looking at wellness and recovery with a more in depth of recovery in anxiety with managing and looking at foods that help with anxiety and support recovery.
The Role of Recovery in Managing Anxiety
Recovery isn’t just about repairing sore muscles—it’s about allowing your nervous system to reset, preventing burnout, and building resilience. When your body and mind don’t get the rest they need, anxiety can feel amplified. By approaching recovery as a holistic practice, you create a strong foundation for both mental clarity and physical endurance.
Physical Recovery & Anxiety Relief
Active Recovery → Engage in light activities such as walking, gentle yoga, or mobility exercises to reduce stiffness while also lowering stress hormones.
Massage or Foam Rolling → Eases muscle tension while activating the parasympathetic nervous system, which helps reduce anxiety.
Restorative Sleep → Deep sleep is when the body repairs and the brain processes emotions. Lack of sleep can heighten stress, so prioritizing 7-9 hours of quality rest is crucial.
Mental Recovery & Stress Management
Mindfulness & Meditation → Practices like deep breathing and guided meditation can help calm pre-run jitters and improve focus.
Journaling & Reflection → Writing about your training experiences helps identify patterns in your anxiety, track progress, and reframe challenges in a positive light.
Visualization Techniques → Envisioning a strong, successful run can reduce fear of failure and increase confidence.
The Power of Sleep for Recovery & Mental Clarity
Why Sleep Matters:
Sleep is your body’s most powerful recovery tool. Poor sleep increases cortisol (the stress hormone), making it harder to manage anxiety and physically recover from workouts. Marathon training places a huge demand on your body, making quality sleep non-negotiable.
How to Improve Sleep for Anxiety & Recovery?
Create a Wind-Down Routine → Dim the lights, avoid screens an hour before bed, and engage in relaxing activities like reading or stretching.
Use Breath work for Relaxation → Try the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) to slow the heart rate and reduce anxiety before sleep.
Stick to a Sleep Schedule → Going to bed and waking up at the same time daily helps regulate your internal clock and improve sleep quality.
Fuelling Your Body & Mind to Reduce Anxiety
What you eat has a direct impact on your energy, mood, and ability to handle stress. Proper nutrition supports both physical endurance and mental resilience.
Foods That Help Manage Anxiety & Support Recovery:
Complex Carbohydrates (Oats, Brown Rice, Sweet Potatoes) → Provide sustained energy and help produce serotonin, the “feel-good” hormone.
Healthy Fats (Avocados, Nuts, Seeds, Olive Oil) → Support brain function and reduce inflammation, helping with mental clarity and recovery.
Lean Proteins (Chicken, Fish, Tofu, Beans) → Essential for muscle repair and steady blood sugar
levels, which helps prevent mood swings.
Hydration (Water & Electrolytes) → Dehydration can increase fatigue and anxiety. Drinking enough water supports cognitive function and energy levels.
Mindful Eating for Stress Management:
Eat slowly and focus on the flavors, textures, and nourishment your food provides.
Avoid excessive caffeine or sugar, which can trigger spikes in anxiety.
Experiment with foods that make you feel energized and mentally clear.
The Mental Side of Recovery: Reframing Anxiety as Growth
Anxiety in running is often fueled by fear—the fear of failing, the fear of pain, or the fear of the unknown. Instead of letting it hold you back, reframe it as an opportunity for growth.
Ways to Reframe Anxiety Positively:
Instead of: “What if I fail?” → Try: “Every challenge I face is making me stronger.”
Instead of: “I’m too nervous to run today.” → Try: “This feeling is just excitement in disguise.”
Instead of: “I don’t feel ready.” → Try: “I’m showing up and that’s what matters.”
The Power of Small Wins:
Celebrate the little milestones—running an extra mile, feeling stronger, or simply showing up on tough days.
Remember that anxiety is temporary, but the confidence you gain from pushing through lasts forever.
Finding Balance: Knowing When to Rest
Marathon training requires commitment, but pushing too hard without rest can increase anxiety and risk of injury.
Signs You Need a Rest Day:
- Constant fatigue or trouble sleeping.
- Elevated resting heart rate or unusual muscle soreness.
- Feeling mentally drained or lacking motivation.
- Rest Days Aren’t Setbacks—They’re Progress
- Many runners fear rest days, but they are essential for long-term success. Taking a break does not mean losing progress; it means allowing your body and mind to absorb the hard work you’ve put in.
Use Rest Days to Recharge:
- Go for a casual walk in nature.
- Do a creative activity that brings you joy.
- Connect with friends or family for social support.
Building a Support System for Confidence & Motivation
Running is a solo sport, but training doesn’t have to be lonely. Anxiety can feel overwhelming when faced alone, so surrounding yourself with a supportive community can make all the difference.
Ways to Build a Strong Support System:
- Join a Running Group → Being part of a group provides motivation, accountability, and reassurance.
- Find a Coach or Mentor → Personalized guidance can ease uncertainty and help with structured training.
- Connect with Fellow Runners Online → Sharing experiences and learning from others can reduce the feeling of isolation.
Having people who understand your journey can remind you that you are not alone in your struggles—and that every runner, no matter how experienced, has faced self-doubt and anxiety at some point.
Final Thoughts: Embracing the Journey
Running a marathon is about so much more than just finishing the race—it’s about learning resilience, overcoming challenges, and proving to yourself that you are stronger than your fears. Anxiety is a natural part of pushing past your comfort zone, but with the right recovery strategies and mind-set, it doesn’t have to hold you back.
Remember:
- Prioritize rest just as much as training.
- Nourish your body with food that fuels both energy and mental clarity.
- Use mindfulness and self-reflection to manage stress.
- Surround yourself with support and celebrate every small victory.
- Your marathon journey is just beginning, and every step—both the easy and the hard ones—are shaping you into a stronger, more resilient runner. Keep going, trust yourself, and embrace the process.
- Self-Care Checklist for Runners Managing Anxiety
- Training for a marathon is demanding, both physically and mentally. Prioritizing self-care helps you recover, manage anxiety, and stay motivated. Use this checklist as a guide to keep your mind and body in peak condition.
Sleep & Recovery
- Get 7-9 hours of quality sleep each night.
- Create a calming bedtime routine (dim lights, no screens before bed).
- Take naps if needed, but keep them under 30 minutes to avoid sleep disruptions.
- Listen to your body—rest when you feel fatigued or mentally drained.
Nutrition & Hydration
- Eat balanced meals with complex carbs, lean protein, and healthy fats.
- Stay hydrated—aim for at least 2-3 liters of water daily.
- Limit caffeine and sugar, especially before bedtime
- Eat anti-inflammatory foods (berries, nuts, fish, leafy greens) to support recovery.
Mental Wellness & Stress Management
- Practice deep breathing (e.g., 4-7-8 method) to reduce stress.
- Spend 5-10 minutes in mindfulness or meditation each day.
- Journal about your progress, emotions, and small wins.
- Listen to calming music, nature sounds, or guided meditations.
- Set realistic goals and remind yourself that progress takes time.
Training & Recovery Practices
- Schedule at least one full rest day per week.
- Incorporate active recovery (gentle yoga, walking, stretching).
- Foam roll or get a massage to ease muscle tension.
- Switch up workouts to keep training enjoyable and reduce burnout.
- Remember: missing a workout is not failure—it’s part of long-term success.
Emotional Well-Being & Social Support
- Talk to a friend, coach, or therapist about any concerns.
- Join a running group or online community for motivation.
- Unplug from social media if it’s causing stress or comparison.
- Celebrate small victories (longer runs, improved pace, showing up on tough days).
- Be kind to yourself—self-doubt is normal, but it doesn’t define you.
Relaxation & Fun
- Take time for hobbies that bring you joy outside of running.
- Treat yourself to a relaxing bath, book, or favorite TV show.
- Spend time in nature—it’s a natural stress reliever.
- Laugh often—watch a funny movie, listen to a comedy podcast, or chat with friends.
- Remember that running is supposed to be fun, not just a goal to achieve!
This checklist isn’t about perfection—it’s about balance. Adjust it to fit your lifestyle and listen to what your mind and body need. Marathon training is a journey, and self-care is what keeps you strong, happy, and motivated along the way.
Hot and cold therapy are common treatments used to relieve pain, reduce inflammation, and promote healing. Both can be effective, depending on the type of injury or condition you’re dealing with. Here’s a quick breakdown:
Cold Therapy (Cryotherapy)
When to Use:
- Acute injuries (sprains, strains, or bruises) that occur within the first 48 hours.
- Reducing swelling or inflammation.
- Numbing pain.
How it Works:
Cold therapy helps constrict blood vessels, which reduces blood flow to the affected area, helping to decrease swelling and numb pain.
It can also reduce muscle spasms and inflammation.
Common Methods:
Ice packs (apply for 15-20 minutes, never apply directly to skin).
Cold compresses or gel packs.
Ice baths (typically for larger areas like legs).
Precautions:
Don’t apply ice for too long to avoid frostbite.
Always place a barrier (like a towel) between ice and skin.
Hot Therapy (Thermotherapy)
When to Use:
Chronic conditions or injuries (like muscle stiffness, arthritis, or back pain).
After the initial swelling has gone down (typically 48 hours after an injury).
Relaxing muscles and increasing blood flow.
How it Works:
- Heat therapy helps dilate blood vessels, improving circulation and bringing more oxygen and nutrients to the injured area.
- It helps to relax tight muscles, reduce stiffness, and alleviate pain.
Common Methods:
- Heating pads or warm towels.
- Hot baths or showers.
- Warm gel packs.
Precautions:
- Avoid using heat if there is still swelling or inflammation.
- Don’t use heat for long periods to prevent burns.
- Alternating Between Hot and Cold
- Sometimes, alternating hot and cold therapy (contrast therapy) can be effective. For example:
- Cold therapy first (to reduce inflammation and numb pain).
- Then heat therapy (to increase circulation and relax muscles).
- This alternating method is sometimes used for more chronic conditions like tendonitis or muscle strains.
Important Notes:
Always listen to your body. If a therapy causes increased pain or discomfort, stop and consult with a healthcare provider.
For some injuries, especially in more severe cases, it’s best to seek medical advice before attempting therapy on your own.
