Run10k after football match Q

Black_Swan
Black_Swan Posts: 770 Member
edited October 2024 in Fitness and Exercise
Hello!

My boyfriend is an experienced spots-guy, but this is the first time he is trying to run a 10k seriously. Its not a problem IF HE CAN run it - he already did, several times, at just around 40mins/10k, but he wants to give his best performance on next Saturday.

The problem: he will have a football match in the morning (he is playing a lower city league) and will probably play around 30mins or more - and in the evening he will have this 10k race.
The match will take a lot of his strength, but he wants to run that 10k under 40min (as I said, on a rested day he runs it at 40mins). He will have 8h to rest from match, and then the race.

Question: how should he use his time best to regenerate? Should he just eat 2 bananas and yogurt and hope for the best? Put ice on legs? Have a relaxing bath?

I know its "silly" to do both on one day, but I am sure he will manage it without issues. The only question is how to give a best performance in the evening after playing a match.

If you have any ideas, I would be very grateful!

Replies

  • datguy2011
    datguy2011 Posts: 477 Member
    How about... he doesnt play football ?
  • maemiller
    maemiller Posts: 439 Member
    i agree with the previous post. he's not giving his body time to recoup. If he wants to get a good time, dont play football. If he wants to play football, then settle for a mediocre time
  • hajjcomb
    hajjcomb Posts: 118 Member
    If he has access to an ice bath after football, that would help.

    The one thing that I would be the most cautious about is pushing too hard in the 10k on tired muscles/tendons/ligaments etc.. When one's normal running form is affected by fatigue it can have an adverse effect on form and biomechanics, which can result in injury.
  • Black_Swan
    Black_Swan Posts: 770 Member
    He plays in a league and its a team, so he does not have much choice (and certainly is not the type of person who would pretend to be sick or something) - I know its not the optimal solution, Im just looking for some advice - so there is nothing in those 8h he could do to help himself a little bit at least?
    Thanks haj, I will warn him about that... sometimes these people that are so much into sports for so many years forget about basic things, in my opinion...
  • Azdak
    Azdak Posts: 8,281 Member
    It can be as simple as refueling properly (hydration + food) within 45 min of ending the football game. He could also try compression stockings, ice baths, and massage, but that might be a bit much.

    Depending on his overall conditioning, he might be fine. 30 min is not a huge amount of exercise. Professional cyclists will go out the morning of a 60 min time trial and ride the course to get a feel for the road. They will also spend 45+ minutes cycling on rollers right before the start of the time trial.

    At least if he misses his time goal, he'll know why.
  • Black_Swan
    Black_Swan Posts: 770 Member
    Thanks for advice! I think also this is the solution - simply not overdo it and make a little bit of compromise, eat and hydrate properly... there is no miracle advice for this haha:) Thank you!
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