Training Cycles

𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲

Many of you recently ran or are about to complete a goal half marathon/marathon this spring. The number one training principle to focus on immediately following a long training cycle is REST. Some guidelines for how long to rest following a race follow:

𝟓𝐤 – resuming easy running okay next day

𝟏𝟎𝐤 – for most, resuming easy running okay next day (if 1st time racing the distance take 1-2 days off)

𝟏𝟎𝐦/𝟏𝟑.𝟏 – 3-5 days of rest after goal race (if 1st time racing distance consider 1 week)

𝟐𝟔.𝟐 – 1 week of rest (more if 1st marathon)

Everyone is different and some training cycles or bodies may need more or less. Listen to your body and even if it feels well rested, consider following the general guidance above. And remember as you age your body will need more than it has in the past.

Regardless of whether it was a PR race or not, first time going the distance or not, you put a lot of mileage on your body training and racing and require rest… especially if you want to make progress in your next cycle!! [*As a reminder: when you train and race, you are actually creating micro tears in your muscles and if you don’t rest, the muscles can’t repair.] Rest days are important for your body to adapt to the training and come back stronger in your next cycle.

Also note that while you may be taking time off, your body still needs the same level of nutrition and sleep to recover faster – restricting calories while you are resting will only hurt you for the future.

𝐏𝐨𝐬𝐭-𝐫𝐚𝐜𝐞 𝐋𝐞𝐭 𝐃𝐨𝐰𝐧

The post race “blues” are a real thing and common after both good races and bad races. If you are feeling this way, you are not alone!

Feeling down after a big event that you have spent months physically and mentally preparing for coupled with a drastic change in routine (REST!) after a race is over can lead to feelings of low motivation, restlessness, depression, “now what” feelings, and general malaise.

𝒲𝒽𝒶𝓉 𝒸𝒶𝓃 𝓎𝑜𝓊 𝒹𝑜?!

1. Have a proper post-race recovery plan (and take time to actually recover!)

2. Feel your feelings but don’t endlessly dwell or nitpick things that could have gone differently on race day

3. Spend time doing other stuff!! Try something new! Go on vacation! Do a Star Wars marathon! Remember all those evenings you dodged friends & stayed in b/c of a long run early? Make up for it now!

4. Talk about how you’re feeling! (You know there are a lot of friends here that can relate!)

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐨 𝐭𝐨 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐢𝐞𝐬 𝐚𝐟𝐭𝐞𝐫 𝐚 𝐠𝐨𝐚𝐥 𝐫𝐚𝐜𝐞? 𝐒𝐡𝐚𝐫𝐞 𝐛𝐞𝐥𝐨𝐰 𝐭𝐨 𝐢𝐧𝐬𝐩𝐢𝐫𝐞 𝐲𝐨𝐮𝐫 𝐩𝐚𝐥𝐬!