How to Work Recovery Into Your KDF Marathon Training Plan (Without Sacrificing Performance)
If you're training for the Kentucky Derby Festival Marathon or Mini Marathon, you're probably deep in the training grind right now.
Long runs on the weekends. Tempo runs during the week. Maybe some speed work. Hills. More miles.
But here's the thing no one talks about enough:
Recovery isn't something that happens AFTER the race. Recovery IS part of training.
And if you're not building recovery into your training plan right now, you're setting yourself up for injury, burnout, or a disappointing race day.
We talked to Stephanie Boyd (@BluegrassBAMR), a local Louisville running expert, Ultra & Tri Finisher, and one of the leaders of She Runs This Town Lou, to get her perspective on how runners should approach recovery during marathon training—especially in those critical final weeks before the KDF Marathon.
Here's what she told us (and what every runner training for KDF needs to hear).
Why Recovery Matters During Marathon Training
Let's get one thing straight:
Training doesn't make you stronger. Recovery makes you stronger.
When you run, you're literally breaking down muscle tissue, depleting glycogen stores, and stressing your cardiovascular system.
The adaptation—the part where you get faster, stronger, and more resilient—happens during recovery.
Not during the run. After the run.
If you skip recovery, you skip the gains.
Worse, you increase your risk of:
→ Overuse injuries (stress fractures, tendonitis, IT band syndrome)
→ Burnout and mental fatigue
→ Decreased performance on race day
→ Immune system suppression (getting sick right before your race)
Recovery isn't optional. It's part of the training plan.
How Stephanie Approaches Recovery During Marathon Training
We asked Stephanie how she personally approaches recovery during marathon training, and here's what she said:
"Personally, I take recovery just as seriously as I do the running part of training. In order to be successful, you have to allow your body time to rest and rebuild. For me that means getting enough rest, eating enough calories, rehydrating properly, and scheduling total rest days into my training plan."
Let's break that down:
1. Rest (Sleep)
Sleep is when your body repairs muscle tissue, consolidates learning (yes, your body "learns" how to run more efficiently), and rebalances hormones like cortisol and growth hormone.
How much sleep do marathon runners need?
- Most runners need 7-9 hours per night
- During heavy training blocks, aim for 8-9 hours
- If you can't get more nighttime sleep, add a 20-30 minute nap
Signs you're not getting enough sleep:
→ Elevated resting heart rate
→ Sluggish on easy runs
→ Increased irritability
→ Getting sick more often
2. Eating Enough Calories
This is a big one that runners (especially newer runners) get wrong.
You can't train for a marathon in a calorie deficit.
Marathon training burns 300-600+ calories per run (more for long runs). If you're not fueling adequately:
→ Your body can't repair muscle tissue
→ Your immune system weakens
→ Your performance suffers
→ You increase injury risk
Don't under-eat during marathon training. Your body needs fuel to adapt.
3. Rehydrating Properly
Dehydration impairs recovery, increases muscle soreness, and makes your next run feel harder than it should.
Hydration guidelines for runners:
- Drink 16-24 oz water for every pound lost during a run
- Add electrolytes (sodium, potassium, magnesium) on runs over 60 minutes
- Monitor urine color (pale yellow = well-hydrated)
Louisville runners: Spring training means warmer temperatures and higher humidity. You'll sweat more than you think. Prioritize hydration.
4. Scheduling Total Rest Days
Stephanie emphasized this:
“One mistake I see newer runners make with recovery is: not taking the time they should to rest. New runners may be afraid to adjust their plans and not add in extra recovery as needed. Others will ramp up their weekly mileage because they are feeling good and forfeit recovery time as a trade off. These kinds of mistakes can lead to injury or burnout.”
Not "active recovery" days. Not "easy 3-mile shake-out runs." Total rest. No running.
Why rest days matter:
- Muscles repair and rebuild
- Central nervous system recovers
- Mental fatigue resets
- Inflammation decreases
How many rest days do you need?
- Most marathon training plans include 1-2 full rest days per week
- More experienced runners can get away with 1 rest day
- Newer runners should take 2 rest days per week
But Here's the Key: Intuition Matters Too
Stephanie also said this:
"Of course, training plans are merely guides. Intuition can be helpful, especially if you feel like something is 'off'; meaning, it's okay to take extra rest and recovery time if you need to. Listen to your body."
Translation:
If your training plan says "8-mile tempo run" but your legs feel dead, your resting heart rate is elevated, and you slept poorly **skip the workout.**
One missed workout won't ruin your race. But pushing through when your body is screaming for rest can lead to injury, illness, or burnout.
Signs you need an extra rest day:
→ Elevated resting heart rate (5-10 bpm above normal)
→ Persistent muscle soreness (not just normal post-run soreness)
→ Feeling unmotivated or dreading your run
→ Trouble sleeping or poor sleep quality
→ Getting sick or feeling run-down
Your body is smarter than your training plan. Listen to it.
What Does "Recovery" Actually Mean for Runners?
Stephanie made an important point:
"It's important for runners to know what works for them as it relates to recovery. Not everyone can sleep extra hours at night but maybe they can incorporate gentle stretching, add in a quick cryotherapy treatment after a workout, or try to put their legs up during the day. It's all about what proven strategies work for the individual. Any recovery is better than none!"
Translation: Recovery looks different for everyone.
You might not be able to sleep 9 hours a night (kids, work, life). But you CAN find recovery strategies that fit your life.
Here are some additional recovery methods for marathon runners:
We’ve gone over the essentials: Sleep, nutrition, hydration… Let’s talk about some others.
1. Compression Therapy (Flush Lactic Acid)
What it is: Compression boots (like Normatec) that massage your legs using sequential compression
How it works: Increases circulation, flushes metabolic waste, reduces muscle soreness
When to use it: After long runs or hard workouts (20-30 minutes)
Why Louisville runners love it: You can sit, relax, and let the boots do the work—no active effort required
2. Cryotherapy (Reduce Inflammation)
What it is: Whole-body cryotherapy (3 minutes at -200°F) or localized cold therapy
How it works: Reduces inflammation, numbs pain, triggers endorphin release, speeds recovery
When to use it: After hard workouts, long runs, or when dealing with soreness
Benefits for marathon runners:
- Reduces delayed-onset muscle soreness (DOMS)
- Decreases inflammation in joints and tendons
- Speeds up recovery between training sessions
- Boosts energy and mood
Stephanie mentioned this specifically: "Maybe they can incorporate gentle stretching, add in a quick cryotherapy treatment after a workout..."
Translation: Quick cryotherapy sessions (3 minutes) fit into busy schedules and provide real recovery benefits.
3. Contrast Therapy (Hot + Cold for Nervous System Reset)
What it is: Alternating between heat (infrared sauna) and cold (cryotherapy)
How it works:
- Heat: Increases blood flow, relaxes muscles, reduces stiffness
- Cold: Reduces inflammation, numbs pain, flushes waste
- Alternating: Pumps blood in and out of tissues (vascular flushing)
When to use it: After long runs or during taper week to reset your nervous system
Why runners love it: Combines deep relaxation (sauna) with inflammation reduction (cryo)
4. Foam Rolling + Stretching
What it is: Self-myofascial release using a foam roller or lacrosse ball
How it works: Breaks up muscle knots, increases range of motion, reduces soreness
When to use it: Post-run (10-15 minutes) or before bed
Key areas for runners:
- IT band
- Quads
- Hamstrings
- Calves
- Glutes
- Hip flexors
Why it works: Releases tension in overworked muscles and improves mobility
5. Elevate Your Legs
What it is: Lying on your back with legs elevated against a wall (15-20 minutes)
How it works: Uses gravity to drain fluid from legs, reduces swelling, promotes circulation
When to use it: After long runs or at the end of the day
Why it works: Reduces inflammation and helps your lymphatic system clear metabolic waste
Mental Recovery (Don't Forget This One)
Marathon training is mentally exhausting too.
Mental recovery strategies:
- Take a day off from thinking about running
- Do something fun that has nothing to do with training
- Journal about your training progress
- Talk to other runners (accountability + support)
- Celebrate small wins (you ran 18 miles—that's HUGE!)
Why it works: Mental fatigue leads to physical fatigue. Your brain needs rest too.
The Bottom Line: Recovery IS Training
If you're training for the Kentucky Derby Festival Marathon or Mini Marathon, listen to what Stephanie Boyd said:
"I take recovery just as seriously as I do the running part of training."
Recovery isn't something you do after the race. It's not optional. It's not a sign of weakness.
Recovery is where the gains happen.
Recovery is what keeps you healthy.
Recovery is what gets you to the start line (and the finish line) strong.
So build it into your training plan. Take rest days seriously. Fuel adequately. Sleep enough. Use recovery modalities that work for you.
And remember: "Any recovery is better than none!"
Good luck with your KDF Marathon training! We'll see you at the finish line. 🏃♀️💙
