WHEN TO RETURN TO RUNNING AFTER A BIG RACE
Striking an even balance between maintaining fitness levels and ensuring a proper recovery is vital to keep yourunning injury-free.
So whatever distance you’re running we answer your most frequently asked questions about how, and when, to return to running after a big race.
How Much Time Should I Take off After a Race?
The general rule of thumb is for each mile that you race, allow one day of recovery before gently returning to running.
If you weren’t racing your event, then taking fewer recovery days is fine.
For example, if you were racing a 10k you should take 6 days’ recovery but if your run effort wasn’t all-out such as if you wererunning at marathon paceor moderately as a fun run then taking between 2 and 6 days is fine.
How Intense Should my Running Training be When I Return?
When you return to running keep it easy, at conversational pace, until you reach the race-recovery rule.
Using the example above, if you ran an easy 10k and return to running after 2 days’ rest, keep it easy for another 4 days.
Feeling tired or fatigued as well as never-ending colds and flu are good indicators that you’re pushing yourself too hard too soon. Keep track of your heart rate 2-3 times during the day; if it’s higher in the morning you could be overtraining.
Can Cross-Training Aid my Post-Race Recovery?
Cross-training and weight trainingare the perfect companion to running recovery. Low impact exercises like biking, swimming, and weights keep your fitness levels up, helping to build the supporting muscles used in running while giving those primary muscles a chance to rest and recover.
How Long Should I Wait Before Running Another Event?
Shorter distances such as 5k or 10k don’t need a long recovery time so it’s possible to run these distances every week or every other week if you wanted to.
Half-marathons and marathons have a much longer training and recovery schedule.
Proper marathon training should be at least 12 weeks, plus your 2 week taper so minimum 14 weeks. If you’re recovering from another marathon you need at least 2 weeks’ recovery so you should approximate 16 weeks total between marathon race days. Realistically, you should only run 2 or 3 marathons a year maximum to ensure you stay healthy, strong, and injury-free.
How Can I Speed Up my Running Recovery?
Taking the proper combination of carbohydrate-protein within 30 to 60 minutes are any race or run will help speed up your recovery. Consuming either food or a recovery drink will help replace lost electrolytes and muscle glycogen, while the protein will help to repair and build your muscles.
Shop Runners Need running and recovery food
Post-run stretching is also vital. If you’re struggling to fit stretching or foam roller sessioninto your routine, try a sports massage.
During your training it’s important to take at least one easy day after every hard day. If you’re training plan asked for a long run, tempo run, or speed work, make sure the next day you’re either running short and slow, cross-training, or giving your body complete rest.
I'm a seasoned runner and fitness enthusiast with a deep understanding of the principles and practices involved in post-race recovery. Over the years, I've not only participated in numerous races but have also extensively researched and applied various recovery strategies to optimize performance and prevent injuries.
Now, let's delve into the concepts presented in the article about when to return to running after a big race:
1. Recovery Time After a Race:
- The general guideline is to allow one day of recovery for each mile raced. For example, if you ran a 10k race, you should take around 6 days of recovery.
- If the race effort wasn't maximal, such as running at marathon pace or moderately for fun, the recovery time can range from 2 to 6 days.
2. Intensity of Running Training During Return:
- After the initial recovery period, it's recommended to return to running at an easy, conversational pace.
- Continuing with easy runs for a few more days, especially if you feel fatigued, helps in preventing overtraining.
3. Cross-Training for Post-Race Recovery:
- Cross-training and weight training are essential components of running recovery.
- Low-impact exercises like biking and swimming, along with weight training, help maintain fitness levels while allowing primary running muscles to recover.
4. Time Between Running Events:
- Shorter distances like 5k or 10k may not require extended recovery, allowing for more frequent races.
- For half-marathons and marathons, a longer training and recovery schedule is needed, with a minimum of 14 to 16 weeks between races, emphasizing the importance of not running more than 2 or 3 marathons a year.
5. Speeding Up Running Recovery:
- Consuming a combination of carbohydrate-protein within 30 to 60 minutes post-race aids in quicker recovery by replacing lost electrolytes and muscle glycogen.
- Post-run stretching and recovery practices, such as foam rolling or sports massage, contribute to enhanced recovery.
In conclusion, striking a balance between proper recovery and maintaining fitness is crucial for injury prevention. Whether it's understanding the recovery timeline, adjusting training intensity, incorporating cross-training, spacing out running events, or adopting effective recovery practices, a comprehensive approach is key to a successful and injury-free running journey.
FAQs
Don't Run The Day After a Marathon!
Even the pros take a day off after a race. You should take at least two or three days off, and take the whole week off if you want to. As a minimum you should wait until most of the DOMS have gone from your legs before you consider running again.
When to start running again after a race? ›
Don't Run The Day After a Marathon!
Even the pros take a day off after a race. You should take at least two or three days off, and take the whole week off if you want to. As a minimum you should wait until most of the DOMS have gone from your legs before you consider running again.
How many days should I wait to run again? ›
After four days, the DOMS (delayed onset muscle soreness) should be easing off so you can increase your walking and add in some gentle, low impact exercise such as swimming or cycling. After seven days, if you feel you have recovered (see below) then start with a short, very easy run and see how you feel.
How long should you rest after an ultramarathon? ›
I tend to wait about 3 or 4 days after a race before I do any form of exercise. Start off slowly with around 15 or 20 minutes of light exercise and slowly increase this through the week. Take regular rest days and if you feel tired or you don't feel like exercising then just stop!
Should you do a recovery run the day after a race? ›
When Should You Do a Recovery Run? Morning, afternoon or night—it doesn't matter when you do a recovery run as long as it follows an intense effort. Generally speaking, that will be sometime the next day, but depending on your mileage and your running level, it could even be later the same day, Marcel says.
How many days rest after a 10k race? ›
If you weren't racing your event, then taking fewer recovery days is fine. For example, if you were racing a 10k you should take 6 days' recovery but if your run effort wasn't all-out such as if you were running at marathon pace or moderately as a fun run then taking between 2 and 6 days is fine.
What are the three stages of post-race recovery? ›
So, let's break it down into three different phases.
- Phase One: Immediately after you finish. Once you've crossed the finish line, your body will immediately enter recovery mode. ...
- Phase Two: 12-24 hours post-race. ...
- Phase Three: 2-3 days post-race. ...
- Moving On.
No Runs Over 20 Minutes for the First Week
Give your body a significant rest and it will reward you with a stronger return to training when it's time to begin again. For Week 2 and Week 3 post 100-miler, continue with recovery paced runs only, and keep these under 1 hour.
How many days off after 50k? ›
The longer the race, the longer the recovery. A 50k may only take a couple weeks, but a 100-miler can take 4-6 weeks. Getting back into running too soon is how injuries, overtraining, and central fatigue happen. After an ultra take off the number of days until you feel good, then take off 2-3 more!
What happens to your body after running an ultra? ›
Your body after an ultra
Over the course of the race, runners experience extensive muscle damage, hormone changes, inflammation, GI distress, glycogen depletion, sleep deprivation, and more. Thankfully, there are appropriate steps you can take so that your body can properly recover.
Muscle soreness, particularly in leg muscles like the calf muscles and quadriceps, usually occurs after high-intensity workouts or when introducing new exercises. This is part of the body's adaptation process, signaling that the muscles are getting stronger.
What not to do after a long run? ›
Don't just sit on the couch.
While it's important to let your body recover, you shouldn't simply lounge on the couch for days on end. “Doing absolutely nothing after a marathon isn't the answer either,” Dr. Hanke says. “It's a good idea to rest but also to do some low-impact cross-training.
Should you take a week off after a race? ›
Now that your muscles are not as tender, a recovery massage will also aid in muscular repair. While many runners only take 1 week off running, we see in our physical therapy clinic that taking at least 2 weeks off from running results in fewer injuries and stronger runners during the subsequent training season.
How quickly do you regain running fitness? ›
Returning to training after one to two months out can again see fitness return quickly but should be treated with more caution. We will have lost some of our muscular strength and conditioning, although this takes a little longer to atrophy than our cardiovascular fitness.
How many days off should a runner take? ›
Many authorities say that we need at least one day off per week in preparation for a marathon. Thanks to this, micro-tears in our muscles (associated with running) are restored. I take 2-3 days off a week but train regularly throughout the year. Days off helps me avoid burnout and overtraining syndrome.
How long after running should you see results? ›
The answer depends on your goals—whether you are improving your cardio, gaining muscle, or losing weight—and your fitness level. For example, people who are new to working out will typically see cardio and muscle gain within two to four weeks. In contrast, significant fat loss might take around four months or longer.
How many days should I rest after a long run? ›
Take a break from running.
Either way, many experts advise taking five to seven days off from running after the race. "A highly trained marathon runner may not need to take such a measured approach—even though it never hurts to be extra cautious," Dr.
