Awesome. Please consult your physician before starting a new fitness program. Which Is Better for Recovery: Hot or Cold Therapy? So, go ahead and get a post-race check and treatment by a physio or other professional after a marathon. You trained for the last 2-4 months to run 26.2 miles and now that race day is behind you, what do you do? Congratulations on completing your half marathon! Ahh, recovery. 10 Ways to Recover After the Boston Marathon, After Injury, Laura Thweatt Is Ready for Chicago. Measure your resting heart rate in the morning to monitor your recovery. Good circulation delivers fresh oxygen and nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery. Your body will cool down swiftly even if you were overheated coming into the finish. The window immediately post-marathon is when your body is most able to absorb nutrients which are critical for the body to repair and regenerate itself. When possible, explore other activities like yoga, which will keep you mobile, mindful, and lightly active while you heal. This sophisticated wearable tracks daily strain, recovery, resting heart rate, and other important metrics to help you stay injury-free in the future. The average mile time for men is between 9 and 11 minutes. About 30 minutes of light activity 3-4 times a week will help work some of the stiffness out of your muscles. If you run with low HR, but with high power (muscle load), your run may be too hard. First things first: close your eyes and let yourself drift off to dreamland – for as long and as often as you need to during the first weeks after a marathon. You just finished your fall marathon, or maybe you’re about to. Especially deep sleep is key for recovery and performance as anabolic hormones are released during deep sleep cycles. Sara Hall: Second-Fastest American of All Time, Man Runs Across Country After Losing His Job, Sarmistha Sen Went for a Run. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation, too. Which Marathon Training Plan Is Right for You? By week 3, you can start to include some structure into your training again: While your training volume should be lower than usual, concentrate on building up a solid routine of core strength and flexibility – a routine that you can maintain when your training volume increases again. Post-marathon recovery . Sleep, eat and repeat. Even if your marathon time wouldn’t compare favorably to that of elite runners, recovery is one of the secrets to becoming a better runner. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. Dry Clothes -- Once you stop working, your body will almost immediately begin to enter recovery mode. You deserve to treat yourself this week so go ahead and indulge in whatever it is you’re craving for, but don’t get too carried away! You’ve done it. There’s a number of reasons why we don’t really devise plans to fit the later request and the reasoning is mainly because of the first issue- the need for recovery. Eat a small snack within the first 30 to 60 minutes postrace. Immediately After the Race Take the Space Blanket. Either way, it’s normal to wonder what happens next. So there’s no reason to become a couch potato! Nick will answer selected questions in a Q&A blog post in October. After three or four days, go for a 20 to 30 minutes recovery run to help you get back into the swing of things as soon as possible. You can try a tempo run of about 40 minutes: 10 minutes of easy running to warm up, 15-20 minutes at half marathon pace or at controlled discomfort. You liked this article Gear-obsessed editors choose every product we review. Should You Run or Rest When You Have a Cold? 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