Running the day after a long run?

RunnerGirl238

I did 10 miles today, a lovely, runner's high-inducing 10. I felt like I could have gone more. I'm not sore at all.

I want to do a shake out run tomorrow to see what it is like to run on tired legs. I've been googling to see what the pros say, but can't find concise answers suggestions.

I've been running for years, but have never run the day after a long run. What do you all do?

TavistockToad

I don't, but i cant see a couple of miles easy running doing much harm. I'm sure I've seen half/full marathon plans with recovery runs the day after a long run.

MNLittleFinn

You can totally run the day after a long run. For many folks training for marathons and ultras, bback to back long runs are also a thing..... My normal weekend is back to back longer runs... Depending on where I am in a training cycle. for example, yesterday was a 3 hour trail run, and today was a 2:30 road run.

cahubbard6421

I generally like to do a shakeout run after a long run. I do it much slower than usual but nothing that makes me feel like I didnt work out

The_Enginerd

I like to do an easy recovery run the day after racing a marathon or a 50k, super easy pace. I find I feel better if I loosen up the legs with some easy active recovery than just rest. Some biking is also another nice way to get in some active recovery.

During marathon training cycles, I used the Hal Higdon intermediate plan which puts the long run the day after a marathon pace run. The day after the long run is typically a bike day in that training plan, but I've switched it up and done an easy run the day after a long run if the weather wasn't good for biking.

RunnerGirl238

Thanks guys. I did a little 20 minute shake out run, and it felt good.

You are all so inspiring with your 50ks and fulls. I think my legs are meant to run halfs and below only. I seem to always injure myself when I try to push for more. Someday. Maybe...

7lenny7

I almost always run the day after a long run. This past weekend I had a 19 mile trail run on Saturday followed by an easy 9 mile road run on Sunday. My legs were sore and my pace was slow but I got the miles in and felt great afterwards.

The only exception is when I have to switch my long run to Sunday because Monday is usually a rest day. In that case I'll do my middle distance run on Saturday, which is what I'll have to do this weekend.

MobyCarp

My long runs are usually Saturday, and Sunday is a lesser run. Sunday is traditionally my tired legs workout during a marathon training cycle; at peak of the training plan, the weekend calls for 20-22 miles on Saturday then 100 minutes on Sunday. This cycle, I only did 20 miles on the Saturday; but my 100 minutes came in at 13.17 miles, right around what Garmin would typically record if I ran a certified half marathon.

To put that in perspective, at that point of the marathon training plan 13 miles is not a long run.

Now, what does this mean for someone who is maxing out at the half marathon distance? Chop the distances in half, and you can probably do that much. But do build up to it gradually, and be willing to quit early if an aggressive workout feels like too much when you get into it. You can't make progress when injury puts you on the couch.