First half marathon recover tips...?
Skipper111
Posts: 392 Member
Good Morning guys,
So yesterday, I completed my first half marathon. Now that the adrenaline high has come down, I am beginning to ache. However, nowhere near as bad as when I did my first 10 miler last year.
Now, I know I should have asked this prior to the event, but is there any tips people have for recovery? In the lead up to the run, all I was focused on was the day itself, rather than the follow up! I spoke with a couple of runners during the run yesterday, and some of them mentioned they plan to do a recovery run today?
Is there any food I should be eating? Or is there anything I should have done prior (incase I brave a second go!).
Thank you in advance, the only reason I managed a half in the first place is because of amazing advice from you lot!
So yesterday, I completed my first half marathon. Now that the adrenaline high has come down, I am beginning to ache. However, nowhere near as bad as when I did my first 10 miler last year.
Now, I know I should have asked this prior to the event, but is there any tips people have for recovery? In the lead up to the run, all I was focused on was the day itself, rather than the follow up! I spoke with a couple of runners during the run yesterday, and some of them mentioned they plan to do a recovery run today?
Is there any food I should be eating? Or is there anything I should have done prior (incase I brave a second go!).
Thank you in advance, the only reason I managed a half in the first place is because of amazing advice from you lot!
6
Replies
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adequate protein, plenty of water.
a walk and some stretching.
i usually have couple of days off running after a half, and i don't often run consecutive days anyway.2 -
My recovery protocol is:
As soon as I can eat after the finish line
- recovery shake (30g whey, 60g maltodextrin, BCAAs, glutamine, salts, whatever else)
- put on compression calf sleeves and/or pants
- ice bath, if possible, 15 mins are enough for me or cold water when I get in the shower (legs only)
- lots of talcum on the feet after drying up
- lay down with my feet up, 15 mins for every 1/2 hour of race
- then meals as I feel like because it's not easy to make me eat after a race so I better go with taste
Day after racing
- time to assess the feet for damage (blisters, etc...) and take care of it
- cycling, high cadence
- foam rolling if/where needed
2 days after
- swimming, 2000-2500m
3 days after
- first run 30-40 min slow3 -
suitable recovery food: protein, veggies, carbs, some king of isotonic sports drink to get the salts and nutrients lost back in. Walk around, don't stay still for too long.
a nice bath with espom salts potentially.
stretch and walk around. an easy recovery run can do you some good as well. it does me.1 -
congrats...you are getting some good advice1
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For a half, personally some protein and salt rich calorie replenishment and then relax on the day.
I'd be aiming for a short recovery run the following day, perhaps only 5K. No serious distance for about a week.0 -
TavistockToad wrote: »adequate protein, plenty of water.
a walk and some stretching.
i usually have couple of days off running after a half, and i don't often run consecutive days anyway.
Agreed... emphasis on walking. Or really any sort of low intensity moving should help get/keep things loose.1 -
TavistockToad wrote: »adequate protein, plenty of water.
a walk and some stretching.
This.1 -
Congrats on your race!! I like to do a lot of foam rolling and stretching, along with Epsom salt baths. If you enjoy, it's a good time to treat yourself to a massage. Drink lots of water too as others have mentioned!1
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My first half was my first race of any length. I saw it in the local paper the day before and decided to give it a shot. I have never stretched before or after any exercise or foam rolled. I did notice that fresh oranges tasted so good at the finish line. Take it easy and drink lots of water but I may not be the one to ask. Congratulations on your race!1
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One thing I learned the hard way is not to stop moving at the end of the race. I know it's too late for you, but for others who might be reading this, keep walking for 10-15 minutes after the race. If you sit or lie down immediately, your muscles will lock up and it is much harder to loosen them later.
I walk every day, race or not, so my post-race recovery mostly consists of a day off running the day after but with a two or three mile walk. Then the day after that a short easy run and another walk. Then back to my normal running. For post-marathon recovery the recommendation is a reverse taper, so you could do the same thing with your half.
Hot epsom salt baths help muscle recovery. Immediately after a race I usually find I'm not that hungry, but I'll take some Gatorade or beer if it's offered and something salty like pretzels or chips. Fruit can taste good too.1 -
The day after I get on the stationary bike for a long, slow, easy workout, nothing too strenuous. It really helps my sore muscles.0
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I think you have heard.
Lots of water and gentle movement.2 -
GiddyupTim wrote: »I think you have heard.
Lots of water and gentle movement.
And one more exercise I would recommend:
Bask in the gentle glow of accomplishment. Congrats on your 13.1.3 -
TavistockToad wrote: »adequate protein, plenty of water.
a walk and some stretching.
i usually have couple of days off running after a half, and i don't often run consecutive days anyway.
After my first half, my knees ached and the arch of my left foot was pretty sore. Walking didn't seem to aggravate any of it, so I made sure I kept myself moving throughout the day. I waited until the left foot stopped hurting before I went out for a nice, easy 5k. The knees were done aching within 2 days.
Epsom salt baths and foam rolling might be helpful, or a massage if you can get one/have a fried that will help out
Some people that run a LOT find that they can handle a short recovery run the day after a race. You may not be one of those people, and that's okay!
~Lyssa1 -
Thank you so much for all of the tips.
i went for a long walk last night which definitely helped :-)
@brightresolve - love this! I wish you could bottle the feeling! I am already looking for the next one to enter!
My ankles hurt quite a lot... I think I need to assess my footwear before I do many more miles in my current trainers!
Again, thank you so much for all the tips!0 -
Well @Skipper111 you inspired me - I started remembering why I have worked to get down to my running weight, why I was increasing my long runs ... It's because I really want to run another half! Thanks for the refresher course on what it's all about.1
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Walk. Stretch. Foam roll. Don’t just sit (even if you’re sore). Everything will cramp up even more if you don’t move.
Drink water, with added electrolytes if you sweat a lot or don’t get a lot of salt in your diet.
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Give yourself plenty of time before running again. Your “recovery run” after a first half may be a walk instead; it probably won’t be an actual run. After a first half marathon, it wouldn’t be unreasonable to take a break from running for a week or more if needed, but your recovery time will probably get shorter after each race. Listen to your body.
Register for the next one 0 -
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
/quote]
Ohhhhh my life, i am so trhilled you said this! I weighed myself this morning for the first time all week and have put on 4lbs, I was like, how is that even possible? I will keep an eye over the next few days!
@brightresolve I loved it and will most definitely be signing up for the next one soon. Hope you are too! :-)1 -
Walk. Stretch. Foam roll. Don’t just sit (even if you’re sore). Everything will cramp up even more if you don’t move.
Drink water, with added electrolytes if you sweat a lot or don’t get a lot of salt in your diet.
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Give yourself plenty of time before running again. Your “recovery run” after a first half may be a walk instead; it probably won’t be an actual run. After a first half marathon, it wouldn’t be unreasonable to take a break from running for a week or more if needed, but your recovery time will probably get shorter after each race. Listen to your body.
Register for the next one
Does a half really beat you up that much if you're not looking to run it at race pace? I'm signed up for one in 6 weeks or so and plan to run it at not much faster than my easy training pace.
My longest run thus far is only about 8.5 miles but based on how I felt after that run I didn't really think that 13 would be a huge issue. (I will do longer runs before the actual race though).
Now I'm wondering if I should take off work the next day (the race is on a Sunday)!0 -
Walk. Stretch. Foam roll. Don’t just sit (even if you’re sore). Everything will cramp up even more if you don’t move.
Drink water, with added electrolytes if you sweat a lot or don’t get a lot of salt in your diet.
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Give yourself plenty of time before running again. Your “recovery run” after a first half may be a walk instead; it probably won’t be an actual run. After a first half marathon, it wouldn’t be unreasonable to take a break from running for a week or more if needed, but your recovery time will probably get shorter after each race. Listen to your body.
Register for the next one
Does a half really beat you up that much if you're not looking to run it at race pace? I'm signed up for one in 6 weeks or so and plan to run it at not much faster than my easy training pace.
My longest run thus far is only about 8.5 miles but based on how I felt after that run I didn't really think that 13 would be a huge issue. (I will do longer runs before the actual race though).
Now I'm wondering if I should take off work the next day (the race is on a Sunday)!
i have never taken the day after a half off work... i'm just a bit slow moving... but then i am office based so i'm not doing anything more strenuous than walking to the kitchen anyway!0 -
Does a half really beat you up that much if you're not looking to run it at race pace? I'm signed up for one in 6 weeks or so and plan to run it at not much faster than my easy training pace.
My longest run thus far is only about 8.5 miles but based on how I felt after that run I didn't really think that 13 would be a huge issue. (I will do longer runs before the actual race though).
Now I'm wondering if I should take off work the next day (the race is on a Sunday)!
There are lots of factors. I contributed to your discussion on your restrictions, and I think my position remains similar, if you can't increase your mileage a chunk you're likely to have a fairly rough experience. I wouldn't imagine that recovery is a huge issue, but as we've all got different experiences that may not be valid.
Most of my training has long back to backs, so doing 10mi Sat followed by 10mi Sun as an easy weekend, up to 20mi/ 20mi. For me recovery isn't a huge issue.
After a half I wouldn't bother with a day off. After an Ultra earlier last year I'd developed quite bad piriformis pain, and regretted not taking a day off 0 -
When I trained for my first half, I went out and ran 14 easy easy pace just so I would know I could. Then continued training for speed until the half. I don't recall either the 14 or my first half beating me up too bad at all, with a rest day or two and some allowances in training I was fine. Now the one marathon I trained for, that was a completely different matter lol!0
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Walk. Stretch. Foam roll. Don’t just sit (even if you’re sore). Everything will cramp up even more if you don’t move.
Drink water, with added electrolytes if you sweat a lot or don’t get a lot of salt in your diet.
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Give yourself plenty of time before running again. Your “recovery run” after a first half may be a walk instead; it probably won’t be an actual run. After a first half marathon, it wouldn’t be unreasonable to take a break from running for a week or more if needed, but your recovery time will probably get shorter after each race. Listen to your body.
Register for the next one
Does a half really beat you up that much if you're not looking to run it at race pace? I'm signed up for one in 6 weeks or so and plan to run it at not much faster than my easy training pace.
My longest run thus far is only about 8.5 miles but based on how I felt after that run I didn't really think that 13 would be a huge issue. (I will do longer runs before the actual race though).
Now I'm wondering if I should take off work the next day (the race is on a Sunday)!
I ran my first half at what was a good pace for me at the time. It was a pretty slow pace compared to most other runners! I was VERY sore for several days and I took about a week to a week and a half to get back into running. If you're in a different place physically than I was back then, or if your race is different (mine was hilly), then your experience will be different.
Some publications do recommend about a week of recovery after a first half (http://running.competitor.com/2014/08/training/returning-to-training-after-a-big-race_33292). That doesn't mean a week of doing nothing, just a week of gentle exercise before returning to training. Whether or not you actually need that long is entirely dependent on your body and how you feel.
After my most recent race (my 4th half), I went to work the next day and all the other runners on campus commiserated about how sore we were It was a little tough getting up and down stairs, but otherwise fine. Training and experience make a big difference. 0 -
I've never been too beat up from a half. Some I've done while in the midst of marathon training, others I've done on minimal mileage (last year) l was a little sore the day after that one but nothing that would prevent me from going to work anything.0
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Walk. Stretch. Foam roll. Don’t just sit (even if you’re sore). Everything will cramp up even more if you don’t move.
Drink water, with added electrolytes if you sweat a lot or don’t get a lot of salt in your diet.
Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Give yourself plenty of time before running again. Your “recovery run” after a first half may be a walk instead; it probably won’t be an actual run. After a first half marathon, it wouldn’t be unreasonable to take a break from running for a week or more if needed, but your recovery time will probably get shorter after each race. Listen to your body.
Register for the next one
Does a half really beat you up that much if you're not looking to run it at race pace? I'm signed up for one in 6 weeks or so and plan to run it at not much faster than my easy training pace.
My longest run thus far is only about 8.5 miles but based on how I felt after that run I didn't really think that 13 would be a huge issue. (I will do longer runs before the actual race though).
Now I'm wondering if I should take off work the next day (the race is on a Sunday)!
It really depends on lots of factors, a number of which you might not be able to control.
I typically take the following day off -- largely so that I'm not forcing myself to get up, and then as a secondary, just in case everything really hurts.
I've done two halfs (I don't count the 13-mile training run I did early in 2017 as a "OK, can I even do this?" half), and had two completely different experiences. The first one, I ran on a broken toe. I was sore the next day, but not overly so, and my bigger concern was hypoglycemia (I'm a type 1 diabetic). My foot hurt, but that was to be expected. The second one, I was *miserable* the next day -- it was in the middle of July, and I'd gotten sick during the race, and the weather had been so hot and humid and awful.
I'm doing one in 11 days (YAY!), and have no idea what to expect for this next one. My last long run felt fine -- I do a peak long run of 10 miles, and when I finished on Saturday, I thought that OK, this was good, and only three more miles wouldn't have been too bad. But I also know it'll be in Florida, and there will likely be some flight water retention, and different food, and I'm still being cautious.
What are you aiming to get up to as your peak long run?
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Skipper111 wrote: »Don’t be shocked if the scale goes up A LOT in the days after the race. It’s water weight. I put on 8 pounds of water after my most recent half; it was all gone in a few days.
Ohhhhh my life, i am so trhilled you said this! I weighed myself this morning for the first time all week and have put on 4lbs, I was like, how is that even possible? I will keep an eye over the next few days!
@brightresolve I loved it and will most definitely be signing up for the next one soon. Hope you are too! :-)
It happens to me all the time! I was up about 2 pounds on Monday after I raced 10k last Sunday. Now I'm back down to my maintenance weight. I've been running for over three years now and in maintenance for about 6 months, so I have a better idea of what's normal for my body after a race, but it REALLY messed with my mind while I was losing weight.0 -
Great tips, need to know this!!!! Thanks1
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Epsom salt baths - will be so soothing on your tired sore muscles.
Oh and - Congrats!!! Marathons next! 0 -
Everyone recovers differently. I don't have a problem after half marathons or after my long runs. Some people do. I don't think you'll need to take a day off work unless you'll be on your feet all day.0
https://www.youtube.com/watch?v=m-hCuYjvw2I
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