Running after a marathon

You should look at Rupp for inspiration on good post-race workouts, I'd try something like 10x1000m at 5k pace half an hour after the finish. This also implies you drop out of the marathon after getting dropped.

uclaitbs wrote:

You should look at Rupp for inspiration on good post-race workouts, I'd try something like 10x1000m at 5k pace half an hour after the finish. This also implies you drop out of the marathon after getting dropped.

OK cool, thanks for the great advice.

Most folks advise a full two weeks off before resuming running. This is your first so you don't have any idea of how much it will beat you up. I would reccomend you do some walking in the days after. Nothing crazy but moving around regularly all day helps you feel better versus sitting/lying on a couch all day. I do know folks that will only take a few days off or even run the next day. Some people can bounce back quickly. Considering your mileage is on the low end, I would take a conservative approach. Also try to take an ice bath after the marathon. It can help speed recovery. Unless you have a good reason to try and rush coming back, or you find you are one of the lucky folks that bounce back very quickly, take the time and make sure you fully recover.

1. Probably not, but if you do, jog lightly and be willing to shut it down if it's too uncomfortable. It will be.

2. Your legs will probably feel pretty trashed for a few days and walking will be a chore. Wait until that goes away and walking feels completely fine and then try jogging.

3. Yeah, blood flow is good. Walk, ellipticize, bike, as long as those activities are pain-free and kept light.

4. Don't touch speedwork for at least 2-3 weeks. And keep it easier at first (fartleks etc..). You can probably resume regular mileage after about 4 weeks.

In general, just take it easy and enjoy the downtime. If you're getting antsy to get back, realize your body is recovering and you will come out of it faster and better if you let it fully recover.

Unless you plan to run another competition soon after, there is no rush. Wait for two or three days before running again. More if you are still in pain. Ride a bike instead. Resume with short slow runs. Extend the duration and the intensity very progressively. I have often read the advice of gradually going back to normal training over the course of four weeks. In any case, as always, heed the pain.

Good Luck on Nj Marathon. Its a great flat course-you will get a little wind on the return 8-9 miles.

I train similar to you on mileage so I hope this helps. Day after Mara-0 of anything except good eating and gently massaging(rolling). 2nd day after I go to gym and ride a recumbent bike while watching tv for 30 minutes(easy) 3rd day-3 mies easy(if it feels ok). If all is good and no signs of injury then up to 5 miles on Friday after race and a very easy 10-13m run on Sunday. I resume light speed work the following weds BUT keep my overall mileage a little low 30-40 for about 3 weeks before kicking it back into normal routine.

Good Luck and have fun!

petepistol wrote:

Good Luck on Nj Marathon. Its a great flat course-you will get a little wind on the return 8-9 miles.

I train similar to you on mileage so I hope this helps. Day after Mara-0 of anything except good eating and gently massaging(rolling). 2nd day after I go to gym and ride a recumbent bike while watching tv for 30 minutes(easy) 3rd day-3 mies easy(if it feels ok). If all is good and no signs of injury then up to 5 miles on Friday after race and a very easy 10-13m run on Sunday. I resume light speed work the following weds BUT keep my overall mileage a little low 30-40 for about 3 weeks before kicking it back into normal routine.

Good Luck and have fun!

I think OP can start running again now. A year has passed so if he just goes out gently it should work. Next year he can add speed work.