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 you running 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 you race, allow one day of recovery before gently returning to running. If you weren’t racing your event, taking fewer recovery days is fine.
For example, if you were racing a 10k, you should take six days’ recovery, but if your run effort wasn’t all-out, such as running at a marathon pace or 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. Run at a conversational pace, until you reach the race-recovery rule.
Using the example above, if you ran an easy 10k and returned to running after 2 days’ rest, keep it easy for another 4 days.
Feeling tired or being plagued with 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 training are 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 5k or 10k distances don’t need a long recovery time, so it’s possible for you to run these distances every week or every other week.
- 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 a minimum of 14 weeks.
- If you’re recovering from another marathon, you need at least two weeks of 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're healthy, strong, and injury-free.
How Can I Speed Up my Running Recovery?
Taking the recommended carbohydrate-protein combination within 30 to 60 minutes of any race or run will help speed your recovery. Consuming food or a recovery drink will help replace lost electrolytes and muscle glycogen, while the protein will help repair and build your muscles.
Post-run stretching is also vital. If you’re struggling to fit stretching or foam roller sessions into your routine - try a sports massage.
During your training, it’s important you take at least one easy day after every hard day. If your training plan has asked you for a long run, tempo run, or speed work, ensure the next day you’re either running short and slow, cross-training, or giving your body complete rest.
Get Race Day Ready
Get all you need for the road, the trails, and the track all in one place, right here at Runners Need. From the latest running shoes, runwear, and equipment to new-in GPS sports watches and massage guns - we have everything you need to make that next run your best run at Runnersneed.
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