Hey just kind of curious what most people do (and for how long you do it) following a full-effort open half marathon. After reading some stuff online I was a bit shocked at how long several sites (which I pretty much never trust) said to really just do nothing besides recover. I generally stick to just listening to my body but I want to make sure I don’t overdo it too soon. I’d also like to get back to my normal training though… Any advice is appreciated!
Everybody is different & your running base will “dictate” how quickly/easily you will be able to recover.
My last 1/2 marathon was followed by my longest week of training in prep for Philadelphia Marathon (However I started to tapper for the Philadelphia marathon the week after that).
Fred.
LISTEN TO YOUR BODY…that’s pretty much it. Each person’s recovery will differ, generally fitter/better prepared people should recover faster. I would follow a few steps to speed up the process.
- Protein/Calories in straight after race
- Massage ASAP (that day preferable)
- Stretch
- Compression
- Sleep (best revovery out there)
Day after have an easy swim or bike. Get some blood flowing through your body.
See how your legs are feeling, work back conservativly in the running, start slow and short on (preferably) soft surfaces. Within a few days you should be feeling ok and can extend the length of the runs. I’d be wary of any intensity in the irst 5-7 days following race. Its a good oppurtunity to have a mini-swim block (something most triathletes neglect.)
It really depends - like the others said, listen to your body. I recall doing a super hilly half a few years ago I was really sore 2-3 days after - yesterday I did a pancake flat half and feel pretty good (I’ll run an ez 9 miles tomorrow).