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May 02, 2013

Make the Most of Your Marathon Recovery Period!

Written by Dena Evans

As many of you come off successful spring race seasons let’s consider our recommendation for a return to training and racing. Previous blog posts have touched on the basics of the immediate recovery period, and now let’s focus on the transition back to running.

 

After the race and subsequent recovery period has come and gone, sometimes runners are left with a bit of “no man’s land”.   This period can be a dangerous time, as the temptations to jump right back into it are great and the exaltation or disappointment from the previous goal race are still fresh.  Rather than a curse, this period can also be a blessing, a time to lay tracks for the better runner you hope to become when things heat up again on the training schedule.

 

A time of recovery is a great opportunity to broaden your range of competency on a variety of fronts.  Even if cross training is a part of the weekly schedule and has been for years, switching things up can provide an opportunity to find an even better complementary activity to your regimen.  Always swim or water run as your go-to cross training activity?  Try cycling or the elliptical machine.  Sign up for the yoga or Pilates class you don’t usually have time for, but have been excited to try. Cycle to work or other daily destinations when you don’t have to allocate tons of time and energy for running.

 

If you worked through a manageable but bothersome injury while race training, now is the time to rehabilitate.   If the goal race period seemed like the wrong time to introduce yet another routine into the mix, now is the right time.  Begin a maintainable core strength routine and work through any initial soreness while you don’t have your hardest running workouts to recover from as well.  Do the rehab exercises on that balky ankle you have been ignoring or regularly roll the IT band that always causes trouble when you begin to ramp up mileage.  In other words, prepare your body to handle the challenges of your next training cycle better than ever.

 

Running stores will have lots of options for shoes and injury prevention tools, but time and interest are needed to identify the current risk level of a shoe change, the addition of a foot care insole, or other “gear shift”.  Now is a great time to incrementally adjust to new things that can be highly beneficial long-term.

 

Most importantly, a period without a looming goal can be a perfect time to build the good habits that will serve you well when the schedule requires more strenuous efforts and careful timing.  Whether you are changing shoes, adding a new cross training element, or focusing on good nutritional or sleep patterns, practicing these good habits now will allow them to effective  with your regular routine.  While your fitness level may fluctuate as you move toward your eventual goal, good habits developed in transition can assist you in reaching each rung of the ladder in a sustainable and confident way.

 

 

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