Tuesday, November 22, 2016

The Importance Of Recovery After A Marathon

We've all heard about the importance of recovery after a marathon... This article makes the best case I've come across for this:

http://running.competitor.com/2013/09/training/the-importance-of-recovery-after-a-marathon_59478


  • Not taking enough time to fully recover after a marathon often leads to overtraining and injuries. 
  • Not only does resting for seven to ten days have little negative impact on your current fitness, the long-term gains will outweigh any temporary reduction in fitness.
  • Unlike muscle soreness, these markers of hard training and racing aren’t always noticeable. This is why you need to take downtime after a marathon, even if you don’t feel sore.
  • Elite runners are advised by the best coaches in the world and their livelihood depends on consistent training and racing. Professional runners who make their living running races still take downtime after marathons and long training segments.


Sample schedule following a marathon
MondayOff – hot tub and stretch
Tuesday2 miles easy shakeout run (slow and easy)
WednesdayOff – hot tub and stretch
ThursdayOff
FridayOff or cross training – easy
Saturday2-3 miles easy
SundayOff or cross training – easy
Total
Monday3-4 miles easy
TuesdayOff or cross training – easy
Wednesday3-4 miles easy w/4 x 20 sec strides
ThursdayOff or cross training – medium
FridayOff or cross training – easy
Saturday6 miles easy – no strides
SundayOff or cross training – long (90 minutes)
Total
Monday4 miles easy
Tuesday5 miles easy w/4 x 20 sec strides
WednesdayOff or cross training – hard
ThursdayOff or cross training – medium
Friday5 miles easy w/4 x 20 sec strides
Saturday8 miles easy – no strides
SundayOff – recovery

Read more at http://running.competitor.com/2013/09/training/the-importance-of-recovery-after-a-marathon_59478/4#5aF7iFqgDVHBwqUk.99

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