Recovery between Races

docsallen

Hello-

Does anyone know of a schedule or program for the recovery time between races? I am signed up for a half marathon on April 7 and a 10 miler on May 5; and a 5K in between and another after the 10 miler. I have been getting ready for the half marathon, but I haven't run back to back races before so I'm not sure how much of a recovery period I should give myself. Any advice?

Thanks,
Shannon

aldousmom

I think the "rule of thumb" is to recover the number of days equal to the number of miles in your race. 5k= 3 days, marathon= 26 days. Recovery isn't the same thing as rest, though it could be for shorter races.

I tend to prefer an active recovery after a long race, so as to not lose fitness by the time the next race comes around. During my active recovery, initially i do runs half the distance I usually do, and at a more relaxed pace, and no speed work. after a week or so (depending on how I feel), I'll add back in the speed work, but still not the distance. The distance is the last thing added back in. In a shorter recovery, none of that will even come to play, though.

Probably because your big race is before the others, you'll have no trouble as long as you keep to your usual training schedule after taking it easier a couple of weeks. You won't have to recover from the 5k at all. Good luck on all of your races.

docsallen

Thanks! I was thinking that recovery meant rest so I'm very happy to hear that it can be an active recovery.

alanlmarshall

You should rest completely from runnimg for a week after a full marathon.

aldousmom

You should rest completely from running for a week after a full marathon.

Is this what your coach recommends?

arc918

You should rest completely from runnimg for a week after a full marathon.

Works terrible for me.

Running (super slow easy) after a marathon helps me recover. I usually take one day off, then start running the following day. That first run is tough, but I always feel SO much better after 3 easy miles.

Like all things in running, we should each figure out what works best for us.

RatherBeInTheShire

I think it really depends on your fitness level. On several occasions i've run 2 half marathons 7 days apart and done quite well, but that's me. I'd say you will be find because you are running a half, and then shorter distance races.

jeffrodgers1

Only you can decide when you are ready to train again. We all recover at different paces and we are all in different places in our running experience.

The rule of thumb for training is take a recovery day for each mile you raced.

This means you just don't train hard but doesn't stop you from doing easy runs or Long slow distance. Just back off and avoid speed work or hills.

By all means listen to what your body tells you.

FWIW I did the Hypothermic Half a few weeks ago and was out running the next day.

jturnerx

Only you can decide when you are ready to train again. We all recover at different paces and we are all in different places in our running experience.

Absolutely! I think another factor to consider is how hard you run the race. If you are treating it like a training run and actually followed through on that then you shouldn't need to recover.

Two weeks ago I did a 50k as a training run and didn't need any recovery afterward. However, I just did another 50k on Saturday that was a PR setting effort. I didn't run Sunday or Monday. While physically I felt totally fine to do some light running, mentally I wasn't up for it so I didn't push the issue. Today, I was interested in running again but opted to go to a spin class instead. Tomorrow I'll run and everything will be back to normal again. That's about the extent of my recovery process.

bstamps12

After your half marathon you need to flush the lactic acid out of your muscles. Walk or do easy runs or cross training (bike ride, swim, etc.) the week after the half. If you're well prepared for the half, that is plenty of time to allow your body to recover. Don't push yourself for 5-6 days after your half, but you should be ready to do a good training run or 5K the next weekend. Like everyone has said, listen to your body. Walk for several minutes after you finish your half marathon to start flushing out the acid, wear compression socks, put your legs up the rest of the day, and use a foam roller if you have one. Get a massage if you can afford it.

I'm doing a half April 6th, 8 miles in a Marathon Relay April 14th, Primal Challenge 4 miler April 20th, and a 10K April 27th. Will my 10K be a stellar PR? Probably not.

The "rule of thumb" is tricky. Yes, don't go 100% all out for a few days after a 5K, but come on. I don't know anyone who has done a marathon who would even consider taking a full month off of running afterwards. Listen to your body and don't expect a PR in every event after the half, but you should be able to do it injury free if you are smart about it.