First of all, congratulations! You just conquered 26.2 miles, which only 0.13 percent of the U.S. population even sets out to do, according to one report. Permission to celebrate with couch time, carbs, Sandale Sandal BM0102 Black Red Element 010 days off as you see fit for your body and mind right now (you definitely need recovery time!), if you’re wondering when to run after a marathon, we have some guidelines for you.
How to Determine the Number of Rest Days to Take After a Marathon
Exactly when you return to running after a marathon depends on how the race went (and your effort during it) and how you feel. Some experts recommend one day of recovery time for every mile raced—so 26 days of rest for marathoners. And some even recommend one day of rest for each kilometer raced, which would mean 42 days of recovery.
The good news is that “rest” does not have to mean no running at all (though it can). It just means taking a break from high-intensity training like speed work New Arrival Nike Air Max 95 Mens-Womens White Black Sneakers Running Shoes 609048-1.
Remember, running a race at a sub-maximal effort is different than racing it at a high effort. But the reality is that there is no exact formula to follow for recovery zapatillas de running Adidas mujer minimalistas talla 28.5.
If you need a place to start, though, take three to seven days completely off from running after a marathon. Sleep zapatillas de running ASICS supinador negras. Active recovery Underrated adidas Boost Sneakers That Should Have Sold Out Instantly.
More specifically, “light” exercise means exercising at a low-intensity level, i.e., no more than 60 to 65 percent of your max heart rate for a relatively short duration, like less than 60 minutes. Activity actually helps you recover faster than inactivity because it promotes circulation. And good circulation delivers fresh oxygen and nutrients to muscles and carries away metabolic waste and, therefore, aids healing and recovery.
Sneakers 44.275 Marino 18 recovery runs during this time—keeping the effort light and easy, meaning you should be able to chat the entire time you’re running.
Signs to Look for to Return to Running After a Marathon
To tune into your body and determine when to run after a marathon, pay attention to soreness. Minimal soreness is a good sign, but it may take a few days to kick in.
zapatillas de running Inov-8 hombre entrenamiento trail talla 40.5 (DOMS) typically follows most marathon efforts. The soreness results from microscopic muscle tissue damage, and the severity of it depends on your fitness level and the intensity of the effort relative to the training effort. The degree of soreness indicates the extent of muscle damage, and this will influence the duration of your recovery period.
In other words, the more soreness, the longer the recovery. (A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training.) When the soreness subsides, that’s an indicator that you’re ready for action again.
You could also monitor your resting heart rate (RHR) for an objective assessment of your recovery process or your Martha Stewart's Talks About Her New Shoe Line With and More (HRV), which many fitness trackers take into account when determining your “readiness” to exercise. When your heart returns to its normal pre-marathon resting heart rate, and/or your HRV stabilizes, you are ready to begin running again.
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Walking, riding a bike, stretching, or swimming for 30 to 60 minutes at low intensity will promote circulation and assist your recovery. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation.
Avoid a hot bath or the hot tub for 48 hours after the race. Cool water baths with some ice can help minimize soft tissue inflammation, though, during the first 48 hours postrace.
To make it more bearable, fill the tub with water and hop in. Then, slowly add ice to the water to minimize the cold shock factor. You can wear a sweatshirt and sip on a hot drink while you cool down your legs.
After your ice bath, plan on lying down with your feet elevated (This shoe runs so silky smooth is a good pose for recovery). You can do this regularly during the few weeks after your marathon, too.
How to Return to Running After a Marathon
When you’re ready to lace up your shoes, return to running with some easy-paced, zapatillas de running Inov-8 entrenamiento minimalistas talla 46.5 más de 100.
Nike air flight lite mid mens shoes white-university red dj2518-101 taper plan in reverse to rebuild your mileage (this is known as reverse tapering). For example, your first weekday runs would be in the three- to six-mile range. The first long run on the weekend would be around six miles, and the following weekend would clock in at eight to 10 miles. You’d then do a 10- to 14-mile run the weekend after that, depending on your training plan. Sneakers Ultra Boost Bape x adidas.
As you return to running, be aware of your breathing and heart rate while on the move. If your heart rate spikes up, or your breathing sounds like a locomotive, you know you are still recovering from the marathon. These are signs of fatigue, so take it easy until your exercise heart rate and breathing rate also return to their normal ranges.
The recovery period is a good time to decide what you want to do next. Planning your training and setting goals is a great way to spend your down time, giving your mind a break from training but a chance to get motivated and excited to run again.
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
