Correct recovery time is necessary after any race because the muscles stress must be absorbed and recovered. In particular, after a marathon, the scars left on our bodies are obvious, as a scientific study has shown.
It’s obvious, you will say, you only have to see how most athletes walk after a marathon to know that even without doing scientific studies; and this NY Times video makes it clear.
Now, let’s see how to recover after a race also because, if you’ve been running, you don’t have much energy to read, right? ;)
Recovery
Clearly recovery times and ways are different according to your race.
After races up to 10 Km you can start training intensively, as before the competition, 4 or 5 days after the race.
After races up to the half-marathon, times are extended to 5 to 7 days, depending on your fitness level and feelings.
After a marathon, there are different tips. You shouldn’t run for the week following the race. And, for the next one, it’s better a low-intensity training.
There are a lot of recovery methods. If you are in the middle of the competitive season and will have other races, you have to return to intense training as soon as possible, instead if your season will finish soon, you can take it more easy and focus on resting for a full recovery.
Let’s see a 10-day recovery training program divided by race and purpose.
Recovery for 10K or half marathon
Day 1: Rest
Day 2: 30′ walk
Day 3: 45’/1h Cross training (swimming or biking)
Day 4: 5K Easy Slow Run
Day 5: Rest
Day 6: 5K Easy Slow Run
Day 7: Long Slow 10/15 km
Day 8: Start the preparation table for the next race
Day 9: –
Day 10: –
Recovery from the marathon
Day 1: Rest
Day 2: 30′ walk
Day 3: 45′ mild swimming
Day 4: 1h relaxing bike
Day 5: 5K Easy Slow Run
Day 6: rest
Day 7: 45’/1h Cross training (swimming or biking)
Day 8: 5K Easy Slow Run with progressive runs
Day 9: 8K Easy Slow Run
Day 10: Start the preparation table for the next race
Reclaiming the marathon at the conclusion of the competitive season
Day 1: Rest
Day 2: Rest
Day 3: Rest
Day 4: 30′ of walking
Day 5: 45′ Cross training (swimming or biking)
Day 6: 45′ Cross training (swimming or biking)
Day 7: Rest
Day 8: 1h relaxing bike
Day 9: 45′ session dedicated only to Stretching
Day 10: 5K Easy Slow Run
These are easy programs that almost look like a small vacation. They are essential to give our bodies time to recover after a time of intense stress such as a race.
And then start again with new motivation. ;)