He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
The 4 days of slow running is called "Kenyan shuffle". It's to accelerate physical recovery by improving blood flow to the legs. That's also the reason why after short races, like a mile or 10k you should always do a cool-down afterwards. Key is to run really slow.
I wouldn't recommend a hobby jogger to do that after a marathon - Kipchoge can recover in like 1 hour easy jogging at 8 mile pace, but for a hobby jogger that's still a stimulus. That's why elites usually don't need days off too, they just go for one or two easy 1-hour runs in a day and recover with that, whereas a hobby jogger needs a full day off to recover.
The 3 weeks are primarily a mental thing. For physical recovery, 1 week would probably be enough for him. But he just wants to take his mind off running for a while, similar to how Lagat takes 5 week break each year.
Previous post summed it up pretty well. Also, I don't have a source for this, but my coach in college would always have up do a couple really easy days after running nationals before taking a few days/week off. The primary reason for this was to aid in injury prevention. Going from a really hard stimulus (i.e. nationals or a marathon), then doing nothing for a week will leave your legs feeling terrible and increase the chances you tweak something or other when you start running again.
Sometimes I think Kenyan runners just like to punk American wannabes.
"Yeah, before each long run, I eat two roots of a banana tree, stand on my head and recite Shakespeare backwards, and then jam pipe fittings up my nostrils."
LateRunnerPhil wrote:
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
The 4 days of slow running is called "Kenyan shuffle". It's to accelerate physical recovery by improving blood flow to the legs. That's also the reason why after short races, like a mile or 10k you should always do a cool-down afterwards. Key is to run really slow.
I wouldn't recommend a hobby jogger to do that after a marathon - Kipchoge can recover in like 1 hour easy jogging at 8 mile pace, but for a hobby jogger that's still a stimulus. That's why elites usually don't need days off too, they just go for one or two easy 1-hour runs in a day and recover with that, whereas a hobby jogger needs a full day off to recover.
The 3 weeks are primarily a mental thing. For physical recovery, 1 week would probably be enough for him. But he just wants to take his mind off running for a while, similar to how Lagat takes 5 week break each year.
Very solid analysis. I'm suprised he runs at all the couple days after, I take 4 or 5 days with no running and the first couple days are rough. Recovery from marathons gets quicker after you've done a couple.
After my first one I could barely walk the 2 days after, had to walk backwards up stairs. Plus my lower back was incredibly sore the next few days. I took a full week of no running but should probably have done 10-14 days.
After my second marathon and on I could walk pretty normally the next day, stairs still weren't fun but are manageable. After 1 week there is still some residual soreness but after 2 weeks that is gone.
maybe this wrote:
Sometimes I think Kenyan runners just like to punk American wannabes.
"Yeah, before each long run, I eat two roots of a banana tree, stand on my head and recite Shakespeare backwards, and then jam pipe fittings up my nostrils."
You lost me at pipe fittings. I'm sure that they don't have pipe fittings in Kenya.
I ran a 2:20 800 a few weeks ago and it was pretty hard. It absolutely blows my mind that he ran that fast for 2 hours. He should take 3 months of rest
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
Ever ran a marathon? The post-race soreness is unreal. Some very easy running in the week following seems to help this a bit. I'm not sure this is actually to accelerate recovery, or to just help deal with the soreness/help get some basic mobility back. After a few days, it's gone.
maybe this wrote:
Sometimes I think Kenyan runners just like to punk American wannabes.
"Yeah, before each long run, I eat two roots of a banana tree, stand on my head and recite Shakespeare backwards"
Do you just say "Eraepsekahs"" or do you recite whole plays?
Letsrun knuckleheads wrote:
Piano_Man87 wrote:
Ever ran a marathon? The post-race soreness is unreal. Some very easy running in the week following seems to help this a bit. I'm not sure this is actually to accelerate recovery, or to just help deal with the soreness/help get some basic mobility back. After a few days, it's gone.
"Ever ran a marathon." is atrocious grammar.
Did you not have parents or learn anything in grade school or hear that it sounds like you have a 68 IQ?
idiot.
I do love irony.
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
In this thread below about Kipchoge's training leading up to London Mzungu in Iten claimed that Kipchoge never took a day completely off from running even after a marathon. Is Mzungu in Iten legit or is that whole thread BS?
https://www.letsrun.com/forum/flat_read.php?thread=9261485Letsrun knuckleheads wrote:
"Ever ran a marathon." is atrocious grammar.
Did you not have parents or learn anything in grade school or hear that it sounds like you have a 68 IQ?
idiot.
you can't insult rojo like that here
team Unruly Bush wrote:
I ran a 2:20 800 a few weeks ago and it was pretty hard. It absolutely blows my mind that he ran that fast for 2 hours. He should take 3 months of rest
Yes, because he is an elite runner, you are not.
Letsrun knuckleheads wrote:
Piano_Man87 wrote:
Ever ran a marathon? The post-race soreness is unreal. Some very easy running in the week following seems to help this a bit. I'm not sure this is actually to accelerate recovery, or to just help deal with the soreness/help get some basic mobility back. After a few days, it's gone.
"Ever ran a marathon." is atrocious grammar.
Did you not have parents or learn anything in grade school or hear that it sounds like you have a 68 IQ?
idiot.
And this must be you behind your keyboard:
https://www.sciencealert.com/images/articles/processed/AllyourTyposareMine_web_600.jpgmaybe this wrote:
"Yeah, before each long run, I eat two roots of a banana tree, stand on my head and recite Shakespeare backwards, and then jam pipe fittings up my nostrils."
Pipe fittings in your nostrils would improve air flow, not a bad idea.
LDoc wrote:
Letsrun knuckleheads wrote:
"Ever ran a marathon." is atrocious grammar.
Did you not have parents or learn anything in grade school or hear that it sounds like you have a 68 IQ?
idiot.
I do love irony.
"Did you not" ?
Letsrun knuckleheads wrote:
Piano_Man87 wrote:
Ever ran a marathon? The post-race soreness is unreal. Some very easy running in the week following seems to help this a bit. I'm not sure this is actually to accelerate recovery, or to just help deal with the soreness/help get some basic mobility back. After a few days, it's gone.
"Ever ran a marathon." is atrocious grammar.
Did you not have parents or learn anything in grade school or hear that it sounds like you have a 68 IQ?
idiot.
Thanks for the correction. I'll make sure to use that participle properly going forward. Have a nice day!
Sesamoiditis wrote:
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
In this thread below about Kipchoge's training leading up to London Mzungu in Iten claimed that Kipchoge never took a day completely off from running even after a marathon. Is Mzungu in Iten legit or is that whole thread BS?
https://www.letsrun.com/forum/flat_read.php?thread=9261485
Kipchoge doesn't train in Iten. He lives in Eldoret and trains in Kaptagat and its surroundings
LateRunnerPhil wrote:
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
The 4 days of slow running is called "Kenyan shuffle". It's to accelerate physical recovery by improving blood flow to the legs. That's also the reason why after short races, like a mile or 10k you should always do a cool-down afterwards. Key is to run really slow.
I wouldn't recommend a hobby jogger to do that after a marathon - Kipchoge can recover in like 1 hour easy jogging at 8 mile pace, but for a hobby jogger that's still a stimulus. That's why elites usually don't need days off too, they just go for one or two easy 1-hour runs in a day and recover with that, whereas a hobby jogger needs a full day off to recover.
The 3 weeks are primarily a mental thing. For physical recovery, 1 week would probably be enough for him. But he just wants to take his mind off running for a while, similar to how Lagat takes 5 week break each year.
Wrong. The "Kenyan Shuffle" is a Western-derived term to describe the slow shuffle Kenyans begin their runs at. It is not just used for recovery or after races. All Kenyans take a several week rest with zero activity and plenty of eating after the race season.
Kenyans just say "EASY" like the rest of the world.
I find it amusing how Eliud is just doing what all Kenyans do but because he has the PR machine behind him it's suddenly incredible, mind boggling, unique, amazing.
Ggggg wrote:
He says on 1:59 video that after a marathon they have four days of really slow running, and then three weeks of total rest, and then start building up again. Why not total rest straight? Why the four days of slow running?
take notes here.
train 80 percent.
recover.
focus
some cross training 10%.
nah, train 100 per cent
don't recover
burn out
get depressed
post on letsrun negative sheit.
your choice.
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