Post-Race Recovery

From  Runner's World South Africa - the world's leading running magazine



The high that comes from a big achievement/event, such as the Comrades marathon can quickly morph into a major downer if you don't have a plan for the aftermath. That plan doesn't have to culminate in another marathon, or even another race, but it should contain some meaningful goals, such as maintaining a specific weekly mileage or just making sure you run a certain number of days every week. Of course, it's important to be flexible with your goals to avoid injury. But after running a marathon, you're at a very high fitness level, and with the right training focus you can make the most of it. 

Gotta Getta Goal

For many runners, planning a second marathon before crossing the finish line of the first--is a bit overwhelming. An excellent alternative is to concentrate on shorter races. "Marathon training leaves you with a great base of aerobic fitness that doesn't vanish immediately after your marathon is over," says Jason Lehmkuhle, a 2:16 marathoner in St. Paul, Minnesota. "You can capitalize on that fitness, sharpen your speed, and turn it all into fast 5-Ks and 10-Ks."

But having postmarathon racing plans doesn't mean pounding out a track workout two days after your marathon. Instead, you need to focus on recovery in the first week after the race so that you're better able to progress in training in the subsequent weeks. During those weeks, try running on grass and trails to lessen the pounding on your still-sore muscles, and listen to your body. "The last thing you want to do is force racing again if your body isn't ready," says Lehmkuhle.

Sonja Friend-Uhl, an online running coach and national-class runner, says signs that you're rushing your recovery include prolonged fatigue, loss of appetite, feeling lethargic on your runs for several days in a row, severe mood swings or depression, illness, and, of course, any running-related injury. Encountering any of these symptoms means you may need to scale back on your post-race goals, but just a bit. So instead of racing that postmarathon 5-K time trial, give yourself some more time and focus on a race taking place next month.

But the time to start thinking about life after the marathon is now. "Create your postrace goals during the month before your event," advises Friend-Uhl. "Write them down so you can keep your mind stimulated with future endeavors."

If you're afraid that planning your postmarathon running so far in advance will distract you from the singular focus your earlier marathon demands, Friend-Uhl doesn't buy that line of thinking. "A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says. "Having postrace goals on the horizon reminds you that this one race does not define you as a runner or a person." 

Plan the Work, Work the Plan

Regardless of what your post-marathon plans are, experts agree your general approach to training in the four weeks after the marathon should be this: Recover initially, then gradually add quality and volume so that you emerge injury-free, mentally fresh, and able to capitalize on the fitness you built during marathon training. Here's a week-by-week guide that will get you there. But remember: Don't feel obligated to follow this religiously if your body is telling you otherwise. If you feel acute soreness or have lingereing fatigue, progress to the next week's training only when you can comfortably complete the preceding week's goal. 

After the Marathon:

Week 1
Training Goal for Week: Recover as quickly as possible 
Key Ways to Meet the Week's Goal: Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs. Get a massage and try to get extra sleep. Eat frequent high-carb meals to replenish your energy stores.
Mileage Goal for the Week: Up to 25 percent of average premarathon mileage 

Week 2:
Training Goal for Week: Resume regular running
Key Ways to Meet the Week's Goal: Stick with easy runs from 20 to 60 minutes long. Run mostly with friends and maintain a conversational pace. Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.
Mileage Goal for the Week: 25 to 50 percent of average premarathon mileage

Week 3:
Training Goal for Week: Get your legs moving fast again.
Key Ways to Meet the Week's Goal: After one run, do six to eight 100-metre pick-ups, focusing on a quick turnover while remaining relaxed. Do the middle few kms of another run at your marathon pace.
Mileage Goal for the Week: 50 to 70 percent of average premarathon mileage

Week 4:
Training Goal for Week: Consolidate fitness gained during marathon training.
Key Ways to Meet the Week's Goal: After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need. Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
Mileage Goal for the Week: 60 to 80 percent of average premarathon mileage.




Post-Race Recovery | Runner's World South Africa - the world's leading running magazine