Written By Caitlyn Bintz Ashton
#tiptuesday – my training cycle is overโฆ now what?!?
๐๐๐๐จ๐ฏ๐๐ซ๐ฒ
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:
๐๐ค – resuming easy running okay next day
๐๐๐ค – for most, resuming easy running okay next day (if 1st time racing the distance take 1-2 days off)
๐๐๐ฆ/๐๐.๐ – 3-5 days of rest after goal race (if 1st time racing distance consider 1 week)
๐๐.๐ – 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 restโฆ 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 donโt rest, the muscles canโt 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.
๐๐จ๐ฌ๐ญ-๐ซ๐๐๐ ๐๐๐ญ ๐๐จ๐ฐ๐ง
The post race โbluesโ 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, โnow whatโ feelings, and general malaise.
๐ฒ๐ฝ๐ถ๐ ๐ธ๐ถ๐ ๐๐๐ ๐น๐?!
1. Have a proper post-race recovery plan (and take time to actually recover!)
2. Feel your feelings but donโt 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 youโre feeling! (You know there are a lot of friends here that can relate!)
๐๐ก๐๐ญ ๐๐ซ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ ๐จ ๐ญ๐จ ๐๐๐ญ๐ข๐ฏ๐ข๐ญ๐ข๐๐ฌ ๐๐๐ญ๐๐ซ ๐ ๐ ๐จ๐๐ฅ ๐ซ๐๐๐? ๐๐ก๐๐ซ๐ ๐๐๐ฅ๐จ๐ฐ ๐ญ๐จ ๐ข๐ง๐ฌ๐ฉ๐ข๐ซ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐๐ฅ๐ฌ!