Take a glance at this recovery plan that you can overlay with your training schedule:. So what can you do during this immediate time? Grab some fuel from the race crew and start hydrating. Be sure to reach for carb-loaded bites like apples, bananas, and granola bars. Keep walking around for at least 20 minutes to give your body time to down-level after running.
This will keep your muscles limber and your blood flowing. Afterward, get those dogs elevated for about 10 minutes. Shift your snacking from carbs to protein, like nutterbutters, beans, or hummus, and hike it back home. Just 5 or 10 minutes of movement will do. Get in some good stretching and cook up a high-nutrition dinner, like lentil chili!
Check out these great hand-picked protein recovery snacks. How to recover from a half marathon race? Lace up those kicks and start clocking some miles! I ran my first half marathon race and then immediately started training for my first marathon race which was 12 weeks later. One way to line up your first half marathon race while training for a marathon race is to treat your first half marathon race as simply one of your upper long runs of Run at an easy pace and simply complete the half marathon race.
You will have completed two tasks with one run: 1 finished a half marathon race and 2 completed a long run in your marathon training schedule. Save my name, email, and website in this browser for the next time I comment. Other activities outside of running—yoga, swimming, cycling—are all great options to keep your cardio up but also give your body a break from the pounding before the second race. Stick to a regular post-race routine and swap out some run days with an extra day at the pool or on the bike.
Related: Get tons of sleep. Your body is tired! You just rocked Extra sleep will recharge your muscles and mind and prepare you for round two. Go in with no expectations, only opportunities. Similar to 2, free your body and mind of the pressures of performing at full potential.
Heck, go the extra step and leave the GPS watch at home. Think of the bling. Learn how to rack up those miles and be your healthiest self. Carefully plan your entire training cycle, prioritize your goals for each race, strengthen your body over time, and-most importantly-pay special attention to recovery. Here's how. Also check out these things all physical therapists want runners to start doing ASAP. How you tackle each race matters. While experienced runners can treat both events as goal efforts, it's not ideal nor recommended for new runners, says Cilenti.
Even though Philadelphia will be my 10th marathon, I'll still heed her advice and use Walt Disney World as a fun victory lap. Consider one of these bucket list—worthy half marathons. Half marathons make the feat a bit more doable-just make sure they're at least six to eight weeks apart, cautions John Honerkamp, founder and CEO of Run Kamp , a run coaching and consulting service.
Even then, you won't see pros like Shalane Flanagan or Desiree Linden the super-inspiring winner of the Boston Marathon planning back-to-back races in advance. The better option is to make the second half marathon your "A" goal. But when it comes to marathons, the opposite is true. If you're mixing distances, an ideal one-two combo is a half marathon tune-up race followed by a marathon three to six weeks later, says Honerkamp.
Treat the week after the half marathon as recovery before diving back into training. That's the shortest amount of time you need to make any progress, says Cilenti-with at least two weeks each for recovery and taper, and a block of training in between. Unless you've got that full eight weeks between races, neither Honerkamp nor Cilenti recommends doing any challenging workouts in between.
Focus instead on easy to medium efforts. You could structure your weeks in limbo like so: Spend the first week or two resting, easing back into gentle runs in the second or third week, suggests Honerkamp.
By week four, aim for a regular training load with easy workouts only. In week five, tackle some quality and longer runs-but only up to a medium effort, says Cilenti. By the sixth week, start cycling down into your taper until your next race at the end of the eighth week.
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