How Long to Wait to Run Again After Half Marathon
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I've been running three times a week—and cross grooming about twice a week—for about a twelvemonth now. I'yard planning to complete my first half marathon in belatedly October. Later on the race, I realize I demand to take a few weeks of rest and agile recovery.
My question is, and so what? Another race wouldn't be in the works for about 4 months. What do I do in the meantime? Do I go along running at the same long distance and total weekly mileage that I built up to run the one-half? Do I cut dorsum? Thanks for your help.
- Colorado runner
Dear Colorado runner-
First, congratulations! It sounds as though you have a good preparation programme that combines running, cantankerous preparation, and rest. A solid training program is really the first pace of the recovery process considering information technology prepares you for the demands of the race. Being prepared is primal because it results in less trauma existence inflicted upon the body meaning an easier recovery menses and a reduced risk of injury.
Your recovery programme should be comprised of two parts: a passive recovery phase followed past an active recovery phase. Equally a general rule of pollex for the half-marathon distance, allow one to iii days completely off (passive recovery) immediately afterwards the race. This does not mean become a couch potato, but rather that activities of daily living are enough.
The passive recovery phase is a great time to assess your operation and training plan. Is there anything you would like to better upon? Were you prepared for the specific demands of this race? How was your strength? Were you fatigued? How did your posture and running grade hold upward? Did your diet comport y'all through? Were yous fix for any hills or other challenges, etc. This data helps y'all tweak a preparation programme to build upon your strengths and improve weaknesses.
This is also a good time to register for some other upshot, if you lot haven't already! Mail service-race blues are a common phenomenon among some athletes. After so much time and energy has been spent towards achieving a goal, one time completed, information technology simply makes sense that there might exist a let down menses. I way to combat this is to have another focus as the current one concludes. Don't short change your recovery time though, merely rather use the recovery period every bit building toward some other issue.
Phase Two is active recovery. Active recovery is exercise at a lower intensity and of shorter duration than a grooming regimen. In full general, stick to an 60 minutes or less and a heart charge per unit of 60 to 75% of max, or, a perceived exertion level of low to moderate intensity. The goal is to stimulate circulation to help remove waste products and provide nutrients to soft tissue cells because this hastens healing. The active recovery phase lasts almost seven to 10 days, giving you a total recovery period of eight to thirteen days. Remember, that it is nigh important to always note how yous feel. Y'all may need more recovery time than this guideline allows, so certainly have information technology if you do!
One very easy and objective way to monitor recovery is by measuring your resting middle rate. Accept your resting pulse at present, while training, outset matter every forenoon. This will give you a norm or baseline. After the race, you volition probably note that your RHR is somewhat college, indicating fatigue. Continue measuring information technology and you lot will notice that eventually it volition driblet dorsum to your pre-race norm. This indicates you lot are well on your way to recovery. Also monitor your heart rate and animate rate while running. When you return to running, your breathing rate and/or your eye rate may be faster than normal. You may find you lot are animate at a rate associated with a 5K race rather than an easy training run. This is your body'south manner of letting y'all know it'due south all the same drawn, then just slow it downwardly and take it very piece of cake. When your resting and practice center rate and animate rates render to your normal, gradually choice up the footstep and distance. During this phase, follow a "contrary" taper. Utilise your taper plan for the half marathon in opposite to re-build your mileage over the next three weeks.
The "then what" every bit you asked in your question, is the next phase of training is the maintenance phase. You indicate that your next race may be nearly iv months downwardly the road. Assuming yous accept another long altitude race in mind, I suggest yous stick with three days of week of running and two days a week of cantankerous training, if you feel that it has served you well in your outset race. Typical mileage for half marathon maintenance phase would average between fifteen and 23 miles a calendar week, depending upon what your running goals. Y'all can break mileage down something like this: Tuesday: 4 to vi miles, Th: five to 7 miles, weekend long run: vi to 10 miles; and alternating long runs of 6, 8, and ten miles every third weekend.
This gives y'all a very solid base for tackling any distance. And, when running shorter mileage, information technology likewise provides you with the opportunity to begin incorporating some speed work into your grooming, if y'all are so inclined. Entering races of shorter distances, like 5Ks or 10Ks, are also a practiced mode to work on speed and fettle before tackling longer mileage as y'all build to your next one-half or full marathon.
Enjoy! And all-time wishes with your upcoming race!
Susan Paul, MS
Susan Paul has coached more than ii,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more data, visit www.trackshack.com.
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Source: https://www.runnersworld.com/runners-stories/a20845304/what-do-i-do-after-my-half-marathon/
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