After devoting months of training to a half or full marathon, you have finally finished that epic race. Perhaps you experienced a coveted top of the corridorhave a shiny new race medal, and a new public relations. Hopefully, you also basked in the glory of your finish. But now what?
Of course, you want to maintain your optimal fitness level, without overtraining or lose everything you have worked so hard to achieve. So to help you do just that, we talked to expert execution coaches to put together a maintenance execution plan. Follow these tips to stay fit between raceswhile keeping your motivation to move high and your risk of injury low.
First, lean towards rest
It’s 100% okay (really recommended!) to put your feet up and rest after a race, in fact, that number one maintenance tip from all race coaches. “Usually I make it a point to take three days completely off and then start over with a few cross trainingsays the former Olympic trial runner and RRCA-certified run coach based in Boston, amanda nurse.
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john honerkampAn RRCA and USATF certified running coach with over 20 years of experience, he agrees that it’s smart to listen to your body and take the time off you need after a great run.
As a general rule, take as many days off as you run miles, both experts say.
Hard training is putting the body tissues to the test, along with the skeletal and immune systemand even the neurological system, says brian beutel, PT, DPT, physical therapist at The Restoration Space in Bethlehem, Pennsylvania, and owner of Forge Physio Fit. That is why rest and recovery are crucial in order not to exceed thresholds and risk injury either performanceBeutel says. (And an injury will not only stop you from a running maintenance plan, but could keep you sidelined for much longer than your planned time off.)
Please note: While your mind may be ready to run again and train for another race quickly, it’s important to be patient. Your body needs time to retrieve—from the physical stress of training over a long period of time, and the race itself. “Usually, a rest week is not a bad decision, and in fact, can help a runner pick up the pace of acceleration again, instead of moving on too soon. Time spent without running after a marathon is gained later: push, rest/recover, progress,” Beutel says.
Honerkamp adds that if you were running with an injury, like shin splints or a tight IT band– may need to take plus spare time, and focus on cross training for a longer period of time before running again.
Beutel recommends focusing on these four points during your marathon recovery or half marathon:
- Prioritize your sleep schedule
- Focus on nutrition Y hydration
- Reduce your overall training volume by approximately 50% in the first month and keep the intensity low as well
- Remember that exercise should feel good.
Add more strength and cross training to your schedule
While it’s smart to stop running for a few weeks, stopping all activity can be detrimental to your health. ProgressBeutel says. “The movement will be more useful to reduce the pain, by working through it,” he says. So, to maintain the fitness of him, just move in different ways.
“I usually suggest some type of exercise that feels good and keeps you energized, moodsleep and stress under control directly after a longer race or marathon,” adds Beutel. For example, if you were used to getting fresh air during your workout, don’t necessarily leave it out; Consider trading your regular run for a long one. to walklight hikeor ride a bike.
During running training, strength training and cross-training naturally fade into the background, especially as race day approaches and your mileage and even during the Sharpen. But after you cross the finish line, it’s a good time to add them back to your maintenance execution plan.
Honerkamps suggests starting a strength training routine with your own body weight after a run. Focus on the main job, such as planksand other major movement patterns such as squats, dead weightY lunges, without the dumbbells. He says it’s safe to jump back body weight exercises pretty quickly after a race, even a few days later if you’re feeling up to it.
The nurse agrees when you are not tired after the run, which means your muscles aren’t sore and you feel like you’ve got 100% of your energy back, this is a good time to start lifting your strength training. “It’s okay to be a little more sore after a strength training [when you don’t have a long run or hard training session the next day] so it’s a good time to start lifting a little more weight,” she says. However, as with running, you’ll want to slowly build up your strength, so don’t grab the heavier weights just when you’re done running, get ready.
The nurse says that in the first two weeks after a big run, she’ll typically run three to four times a week and supplement with cross training. Yoga, pilates, cyclingand swimming are all good options, in addition to strength training.
gradually add miles
The nurse recommends running zero to 10 miles the first week after a run and then starting increase your overall mileage each week by about 10-15% as you work on your running maintenance plan.
the first weekend long term After your big run it shouldn’t be long. “Something like five to eight miles is a great seven-day long run,” says Nurse, if you run that fast again.
Keep in mind, too, that your first long runs after the race should be easy and the focus should be standing time, not swingadds the nurse. Remember this is a time for recovery and logging some of those easy miles. A easy run it should be low intensity in terms of effort (you should be able to carry on a conversation on the go) and short to moderate in terms of duration.
Think of it as a time to let go of the schedule you were tied to while training and be more spontaneous with your run. Maybe it’s also a time to practice more. intuitive either running attentively.
Work in sessions at the speed of light
Once you’re handling those easy runs without feeling sore, experiment with a little speed work, getting to know a speed session it doesn’t have to be an all-out effort. Nurse suggests more effort-based work in a sprint session when you’re working on running maintenance between runs, rather than trying to hit a specific goal. swing. “This is a great way to maintain speed and stamina, and work to develop running economy and form,” she says.
A fartlek race it’s a good way to go when it comes to these effort-based intervals. It’s a form of unstructured speed work, no keeping up allowed! To do this, find a point on the road or trail and pick up the pace whenever you want. For example, run fast from one tree to the next, then slow down as you pass the next three.
The nurse also recommends adding strides at the end of a couple of races each week as another way to sprinkle in casual speed work. “It’s a great way to slowly pick up speed again, without jumping back into the hard workouts too soon,” she says.
Honerkamp reminds runners that this time in between is the perfect opportunity to allow yourself to be more carefree with your training. “It can be just the routine of going outside and not just running, but finding a hill for a few minutes. the hill repeatsmaking it a little easier intervalsor easier tempo where you just pick it up where you feel like it,” he says.
Essentially, a maintenance run plan offers the time to enjoy the freedom of not being wedded to a specific training program, while also challenging yourself and maintaining that speed and endurance up. This more discreet form of training will not only benefit your body, but also your mind also.
Run maintenance plans for each level
If you’re better off following a specific plan, we’ve got three to choose from that still offer you freedom in your mileage and cross-training. Whether you’re a beginning, intermediate, or advanced runner (check out the first week of workouts to determine which one is best for you), these four-week plans can help you stay fit. Just remember to take those few days, weeks, or even a free month after a run for a bit of R&R, before jumping into these plans.
4 Week Starter Plan
Intermediate 4 Week Plan
Advanced 4 Week Plan
Jennifer Acker joined the editorial team for Runner’s World and Bicycling in January 2022. A former freelance writer and NCAA runner, she started running as a child and basically never stopped. She also loves outdoor adventures like hiking, skiing, and mountain biking.
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