About 24 hours. Go for a VERY light jog of 10-12 minutes, or, better yet, a long walk at lunch. The critical thing is to do something to get the blood pumping. For me, I like the 25 minute walk.

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"I really wish you would post more often. You always have some good stuff to say. I copied it below just in case someone missed it." BarryP to Chainpin on 10/21/06

I usually wait until any noticeable soreness is gone from my legs. Typically 3 - 5 days.

Okay - so 24hrs light run



then 3-5days I can resume a moderate level of running?

I did a 40 minute walk the day after my +28 miler, plus a little walking day 2 and 3, and now, 4 days post-race, my legs feel pretty good. I'll likely wait until the weekend to try any kind of running though.

clm

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

It doesn't have to be a run, a walk is great too. I usually give it a week+ before I think about structured running of any kind. It does depend on your experience too and the type of course you ran. Give a full out effort on something like the Boston course and your looking at a couple of weeks for things to get back to normal!

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"I really wish you would post more often. You always have some good stuff to say. I copied it below just in case someone missed it." BarryP to Chainpin on 10/21/06

Okay - well it's 3 days since mthon, and legs still feel pretty cheesy, i'll probably try a slow jog or something

try aqua jogging or ride a spin bike. That has always worked for me. Basically something to get the legs moving, but no impact.

Did you get a post race massage yet? those helped me out big time!

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Get a massage as soon as possible, do some swimming and walking each day for the next few days and you can be running again within the same week.

I did two Marathons a week apart and had a reasonable performance at both.

I also did MdS but no opportunity for massage or swimming there! At the end of each section I would elevate my legs for 20 minutes then go for a walk and that would get me ready for the next day.

It depends on the individual but generally 2-5 days before running again. Easy walks are very good advice. When you start running keep it easy for a couple weeks and on soft surfaces if possible. If your legs have unusual aches and pains then err on the side of caution.

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Marty Gaal, CSCS
One Step Beyond Coaching
Triangle Open Water Swim Series | Old School Aquathon Series
Powerstroke® Freestyle Technique DVD

great thanks - this is the info I was looking for

Many thanks ST'ers