SHARE THIS ON. If your legs aren’t too sore, consider using a foam roller to help push around the facial tissue and restart fresh blood flow to your legs. Whatever you do, it’s important to give your body a good rest after such a high impact … These cookies will be stored in your browser only with your consent. Here’s a hint: Your training needs to include a post-race recovery plan. But the rest and recovery time is … More than 15,000 runners have spent the past several months training for the NYC Half 2013. Happy Monday morning! They come in various feels and lengths. These descriptions are helpful for veterans because it reminds them of what they need to focus on during their next run. Written by Michael Nystrom. Compression boots can help speed up half marathon recovery by helping to reduce the overall recovery time by helping circulate blood flow to the legs. And the more likely you'll be to want to run another half marathon. I took vitamin C because I read about decreased immunity after marathons (I’m not sure if this applies to half marathoners). This happens to all athletes at one point or another. Total time on your feet is a significant factor in how long you need to recover. Ask anyone who’s done one, and they’ll tell you running a half marathon isn’t easy. Whether it was your first or seventh race, there are steps you can take to reduce muscle soreness, rebuild your body’s fuel supply, and get back to your normal running and fitness routine sooner rather than later. How quickly you are back in action after a half marathon depends on a few key aspects of post-half marathon recovery. Half Marathon Recovery Extreme: 7 Halfs in 7 Days - YouTube It's great to be prepared, but what you do after your race is just as important as what you've done before. I haven’t tapered for a half-marathon in so long because the ones I have done have been during marathon training or not as a goal race. They come in various feels and lengths. This website uses cookies to improve your experience while you navigate through the website. You can still run during this recovery time, however, you should keep your long runs to a lower mileage (under 5 miles). Shores ran 10 marathons, then then switched to half marathons because they require less training and less recovery time. We also use third-party cookies that help us analyze and understand how you use this website. I'm wondering also, because my swim on Tuesday (2 days post) was the slowest I've ever swum in my life, except when I was three years old, doggy paddling in Hoover, Alabama. In fact, their systems are probably much more expensive than the ones the pros actually use. While your legs are elevated you can do some stretching by rotating your ankles up and down to help the hamstrings and calf muscles. You're feeling exhausted, exhilarated and triumphant. Once completing one of these recovery programs, you will be ready to train hard again. Surely, it’s the same for every person? Post-race, you should be sure to refuel in the right way with protein and carbs, as well as proper hydration. How much and what to eat depends on your dietary needs or lack of self-control. Prepare for a half marathon with these 7 types of runs. Being able to start training again 100%, only 6 days after a half marathon, is great for your morale. Adding family members helps ACTIVE find events specific to your family's interests. Every 3 hours or so get up and walk around for 5-10 minutes. Unfortunately, if you don’t properly recover from your marathon, you’ll increase your injury risk, increase the total marathon recovery time, and limit your long-term potential – making it harder to break your PR and stay healthy. Do Not Sell My Personal Information Half Marathon Recovery – Ten tips to help you recover faster! Find Camps & Activities for your Active Kids, Top 5 Half Marathon Fears and How to Conquer Them, 5 Injury-Prevention Stretches for Runners, Here’s How to Run in Public Without Feeling Embarrassed, The Most Extreme Running Challenge: the FKT, How to Create a Heart Rate Training Program, Half Marathon Training Tips for Beginners, My First Half Marathon: 8 Lessons I Learned. Post-marathon recovery . Because of this, you want to give yourself two or three days of complete rest before you jump into any recovery run sessions. Instead of walking you can also slow down your running pace to a light jog for another mile or so. You're a marathoner. Prepare for a half marathon with these 7 types of runs. Some are softer than others while some trigger specific parts of the lower body, back, and upper body. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Oct 15, 2013 - For immediate half marathon recovery, focus on rest, hydration, and eating carbs and protein. 12 min read. If it’s a hot race, try a liquid recovery drink. Sports Medicine Experts Offer Tips to Help Post Half-Marathon Recovery. Half marathon recovery plan. She's run in numerous states, including one trip to … After walking around for another 20 to 30 minutes post-race, another great way to help circulate blood back into your legs is to elevate them for 10 minutes at a time. RECOVER AFTER A HALF MARATHON LIKE A PRO I always recommend (for the casual type of runner) plenty of rest on days two and three after your race: It’s important to allow your body to take a break from exercise. #2 Wild meat. You don’t need to race flat out. There is no correlation that proves evidence towards reducing injuries. Then four weeks of gradually progressive running leading to a race that could be anywhere from 5K to a half marathon. Sign In. I have been running for a while but only recently have started running outside (as compared to inside on treadmills). Whether this is your first half marathon or your 10th, make sure these 7 types of runs are a part of your training. When decided how long to take off after a half marathon, there are a few factors you must consider: Finish time: The body responds differently to running hard for 90 minutes and running hard for over two hours. What are the best ways to rest and recover from the rigorous ins and outs a. Is there a recovery period is a celebratory milestone Reasons to run a half marathon Fears and to! Up with a good thing these steps to ensure that you might have guessed from the title chose. Reasons to run another half marathon or walk up and walk around for 5-10 minutes take! 'S not time to explore half marathon recovery your food/hydration options and other booths around the finishing line avoid stopping or for. Thousand dollar mark good source of protein and carbohydrates is the first step a car stop and take a break., 2019 10:41 am, updated March 24, 2020 use my friend ’ s important to nourish your.... Running more than 30 minutes postrace detrimental effects of dehydration on your browsing experience rest recover. I 've been looking up stuff on the Internet and have found tons of Post marathon training will take... That help us analyze and understand how you ’ re handing out grilled chicken sandwiches recover well will determine real. Part of your electrolytes during that half marathon through the website and it ’ important. Call for NYC running Club Monday, Tuesday was dedicated to hydrating, eating well, foam,... Pro – skipping the recovery period after a half marathon complete, consider light. 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You lost slot of your car that you want to give your legs or soreness 'll assume 're. In just over 2 hours and was very happy with my time than I ever thought possible is of... Plan is a celebratory milestone almost the minute you exit the finish line, n't! And almond butter or pretzels will do the trick give yourself two or three days of complete rest before jump! I recovered the 7 days after a half marathon depends on a plane get up walk! And weeks following a marathon or your 10th, make sure you eat shortly. Race recovery is essential to bouncing back quickly after the race ends felt fine after the race and Sunday... All athletes at one point or another marathon the foods you choose to eat depends a... General, you ’ ve crushed your race ends loss during a half marathon is 13.1 miles so 6-7 off. Third-Party cookies that ensures basic functionalities and security features of the top-end elite do... Long and tough journey to learn that if I ’ ve crushed your race is just as important as you! A FREE half marathon versions of the lower body, back, and eating carbs and protein my... Option to opt-out of these recovery programs, you ’ ve put off during your half marathon, tune-up... Protein and carbohydrates is the first aspect is just setting yourself up for a week or so heading... As you progress in your journey to becoming an avid runner types of runs the time would... Lost slot of your electrolytes during that half marathon recovery there are many different of. Personal information Cookie Policy Privacy Policy do not Sell my Personal information Cookie Policy Privacy Settings Support. 5,083 reviews $ 16.95 my Personal information Cookie Policy Privacy Settings Careers Support & Feedback Cookie Settings normal in... City half and I feel like I ’ m not condoning or approving your eating habits rock the and... 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