After devoting months of training half or full marathon, you finally finished that epic race.You may have had the coveted experience runner’s highshiny new race medals, and fresh public relationsHopefully you too can bask in the glory of the finish. But what now?
Of course, you want to keep your fitness level optimal. over training Or you lose everything you worked so hard to achieve. That’s why we spoke with an expert running coach to put together a maintenance running plan. racekeep motivation high and injury risk low.
First, lean over and rest.
100% OK (actually recommended!) holiday In fact, it’s the #1 running maintenance tip from every running coach! “I usually try to take three full days off. cross trainingsaid the former Olympic trials runner and Boston-based RRCA-certified running coach. Amanda Nurse.
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John HornerkampAn RRCA- and USATF-certified running coach with over 20 years of experience, he agrees it’s wise to listen to your body and take the rest you need after a big race.
As a general rule of thumb, rest as many days as you race miles, experts on both say.
Hard training takes a toll on your body’s tissues, in addition to your skeleton and tissues. immune systemand even the nervous system, says Brian Butel, PT, DPT, physiotherapist at The Restoration Space in Bethlehem, PA, owner of Forge Physio Fit. That’s why rest and recovery are so important to avoid risking beyond your limits. injury Also performance, says Beutel. (And not only will an injury prevent you from carrying out your maintenance plans, but it can also sideline you for much longer than your planned vacation.)
Remember: You may be ready to get back to running and training right away for your next race, but it’s important to be patient.your body needs time recover– from physical stress training For a long time, and the race itself. “In general, a week off is not a bad move, and it actually helps runners get back into the ramp-up swing again instead of pushing forward too early. Time spent is time gained in hindsight — push, rest/recover, progress.
Honerkamp said that if you were racing with an injury, shin splint or tight IT band— may need to take more Take time off and have more time to focus on cross training. back to running.
Beutel recommends focusing on four points: marathon recovery Or Half Marathon:
- Prioritize sleep schedule
- focus on nutrition When hydration
- Reduce your overall training volume by about 50% in the first month or so and keep the intensity low.
- Remember Exercise Should Feel Good
Add strength training and cross training to your schedule
It’s wise to refrain from running for a few weeks, but avoiding all activity can be detrimental to your health. progress, says Beutel. “Movement pain, by processing it,” he says. Therefore, to maintain fitness, all you have to do is move in different ways.
“I generally suggest some form of exercise that makes you feel good and keeps you energized. moodsleep, and stress I check it right after a long run or marathon,” adds Beutel. For example, if you’ve been accustomed to breathing fresh air while training, you don’t necessarily have to give it up. Consider doing regular runs for longer periods. walklight hikingor riding a bicycle.
during race practice strength training Especially as race day approaches, Mileage and meanwhile taperBut once you’ve crossed the finish line, it’s a good time to put them back into your maintenance action plan.
Honerkamps strength training routine At my weight after the race.Target core work such as planksand other main movement patterns squat, deadliftWhen Rush, without dumbbells.he says it’s safe to jump in bodyweight exercises Immediately after the race, even just a few days later, if you feel like it.
nurse agrees when you don’t tired This means no muscle soreness and feeling 100% energized. This is a great time to start exercising. strength training“It’s okay if it hurts a little more after the surgery. strength training [when you don’t have a long run or hard training session the next day] So it’s a good time to lift a little more weight,” she says. heaviest weight As soon as you finish running, please stack up by then.
Nurses say that for the first few weeks after a big race, they typically run three to four times a week to supplement cross-training. yoga, pilates, cyclingand swimming are all good options in addition to strength training.
Add Miles Gradually
Nurses recommend running in the 0-10 mile range for the first week after the race, then start running. Increase overall mileage Increase by approximately 10% to 15% each week as you implement your ongoing maintenance plan.
first weekend long run Your big lace should not be too long. “A distance of five to eight miles is perfect for a seven-day long run,” says the nurse.
Also, the first few long runs after the race should be easy and the focus is not on your feet, pace, the nurse adds.This is a time of recovery and don’t forget to log some of those easy miles. Easy to do It should be low intensity in terms of effort (you should be able to hold a conversation while doing it) and short and moderate in duration.
Think of it as time to let go of the schedule you were bound to during your workout and become more spontaneous with your running.Maybe it’s also time to practice more intuitive Also mindful running.
Working in a lightspeed session
Once you can do easy runs without pain, try speedwork. speed session You don’t have to go all out. Rather than trying to hit a specific goal, Nurse suggests doing more effort-based work in Speed-her sessions as she works on running maintenance between races. pace“This is a great way to maintain speed and endurance and work on building your running economy. shape,” she says.
a faltrek run Good practice when it comes to these effort-based intervals. This is a form of unstructured speed work and is not allowed to keep pace. To do that, find a point on the road or trail and pick up the pace when you need it. For example, he runs fast from one tree to the next, and the next he slows down after three.
Nurses also recommend adding walking Another way to sprinkle on casual speedwork, at the end of a few runs each week. “It’s a great way to slowly pick up speed without going backwards. hard training too soon,” she says.
Honerkamp reminds runners that this in-between time is a great time to take it easy and exercise. training“It may be a routine to find a hill and run a few times instead of just running. the hill repeatsa little easier intervalor simply tempo Just pick it up wherever you like,” he says.
Essentially, a maintenance running plan gives you time to enjoy the freedom of not being tied to a specific training schedule. Endurance Up. This low-key form of training not only works for your body, mind that too.
Execute all levels of maintenance plans
You can choose from three plans that give you the freedom to run and cross-train if you’re comfortable following a particular plan. Whether you’re a beginner, intermediate, or advanced (check out his first week of workouts to decide which one works best for you), these his four-week plans are: Helps maintain fitness.days, weeks, or month off After a few R&R races before jumping into these plans.
4 weeks beginner plan
4 weeks intermediate plan
4 weeks advanced plan
Jennifer Acker will join the editorial staff of Runner’s World and Bicycling in January 2022. A former freelancer, her writer and NCAA runner, she started running as a child and basically never stopped. She also loves the outdoors she loves adventures such as hiking, skiing and mountain biking.
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