Post Race Recovery

So, you just finished your half or full marathon. You are now entering the post-race recovery phase. This next phase is critical to complete before you start another training cycle. A good rule of thumb is that you need one day of recovery for each mile run in the race. So, 13 days of rest for a half marathon and 26 days of rest for a full marathon.

The reason why is quite simple; you have damaged the muscle fibers in your legs. You may not feel it but it’s there at the cell level, its deep tissue damage. These fibers have to repair themselves and this takes time and care.

Recovery doesn’t mean no running. It means take a few days off, eat well, re-hydrate and rest. But you can run. This is the time to really listen to your body and do feeling based jogging or running. Take it slow and easy, your body tells you what you can do.

In looking back at my training logs, I noticed the day after the marathon I did real slow jogging. Then for the next five days simply jogged how I felt each day. It was not only a physical rest and repair but a mental one as well. This continued for three weeks while I recharged. By week four I was feeling good again and mentally ready to start another cycle. While I was disciplined in terms of running most days, I also felt confident taking a day completely off if I didn’t feel recovery progress was being made. And do not underestimate the importance of mental recovery, taking a break from training is actually training.

Here's an example of a recovery week for a 6 day a week runner:

• Sunday: slow jog of 45 minutes

• Monday: slow jog of 25 minutes

• Tuesday: slow jog of 35 minutes

• Wednesday: 25-minute jog with some strides

• Thursday: slow jog of 35 minutes

• Friday: rest day

• Saturday: “faster” jog of 35 minutes.

As one would go through the weeks the pace quickens and the duration lengthens. If you were on a four day per week plan, then focus on a longer jog, medium jog and short jog with the fourth workout being a jog with some strides.

There are several recovery indicators to watch as well:

• Morning Heart Rate: It will be elevated most likely for a few days, monitor it and note when it returns to normal resting rate.

• Weight: Watch for weight loss of one pound or more. If you are losing weight while recovering it says your recovery will take longer.

• Sleep: Keep track of your hours of sleep. During early phases of recovery, it can be less than normal. When it returns to normal you are recovering.