Recovery is kind of a dirty word to runners. What do you mean you want me to rest? Can I go for a short run? Please don’t make me take a whole day off!! Stretching? Rolling? Yoga? That will all cut into my running time! Training and racing without adequate recovery can lead to INJURY as well as Psychological burnout.
POST RUN RECOVERY: TRAINING
Every intense workout MUST be followed by a recovery period. Our bodies need time to repair the muscles, joints and tissues after an intense workout. Ingesting carbohydrates post exercise can enhance muscle glycogen synthesis. Ingesting protein may increase muscle protein synthesis.
- Immediate recovery: Hydration 500-1000 ml of water/electrolytes
- Within 1-2 hours: Carbohydrates 5 grams /kg of body weight
Protein .3 grams/kg of body weight
- Foam Rolling: Huge recovery tool 5-10 minutes daily
Pushes out metabolic waste
- SLEEP 9+ hours/night
Sleep has been proven to be the one essential aspect of recovery following a session (or series of sessions) of intense training. Sleep deprivation has negative consequences for glucose metabolism and cortisol secretion.1
POST RACE RECOVERY
MARATHON /HALF MARATHON
Negative effects of running a marathon include the following: – Skeletal muscle damage
– Cellular damage
– Compromised immune system
Recovery post race is necessary to HEAL and REPAIR your body as well as replenish glycogen stores. Many runners want to continue running AFTER a marathon for a variety of reasons…
After a great race you want to keep building and capitalizing on your accomplishment!
After a bad race you want revenge and have unfinished business.
IMMEDIATELY POST MARATHON / HALF MARATHON
Hydrate with 500-1000 ml of water and electrolytes.
Fuel with carbohydrates 1.5 grams/kg of body weight.
Stretch, foam roll, keep moving!
1 DAY-3 WEEKS POST MARATHON
Recommend 7-10 days of NO RUNNING followed by 2 weeks of light training. Focus on cycling, yoga, stretching, Pilates, foam rolling, Aquatic exercises.
1 – 7 DAYS POST HALF MARATHON
Recovery time can be associated with finish time/experience.
1:30 or faster 2-4 days
1:30 or slower 1 week
The more half marathons you have run the less recovery you may require.
10 KM / 5KM
2-4 days is recommended with less days required if run at less intensity.
General rule of thumb: wait 1 day for each mile raced hard before doing SPEED work.
Even the ELITE runners take 7-10 days off 1-2 times per year to allow for tissue healing and recovery.
Recovery runs DO NOT actually aid in recovery! They DO NOT promote muscle tissue repair, glycogen replenishment, or any other physiological response that actually is relevant to muscle recovery.
Injury PREVENTION is key in keeping runners like YOU happy! Incorporate proper recovery into your training and you and I will meet on the race course, not at Physiotherapy Works!
- References available upon request.
Stephanie Roberecki Physiotherapist, fellow runner, triathlete, Physio Fit Run Race Director, inMotion Network partner