Since the marathon, I’ve been doing very little running. I ended up taking an entire week off because I had a pretty bad cold and just didn’t have the energy – or the breathing capability – to run at all. By this past Tuesday, I was feeling a bit better, so I managed to get in a short, easy run. Got in another easy run Wednesday, a yoga session on Thursday, and am planning another couple of easy runs this weekend.
Right now I have no definitive training plans – just a general idea that I’d like to work on my times at shorter race distances this coming year, by which I mean the half marathon distances and shorter. I feel okay about not having an immediate plan for racing, but I do feel like I need to come up with a good training plan for the next couple of months to make sure I stay on track with my fitness and don’t succumb to holiday overeating and general slothfulness.
According to this article on Active.com, it’s best to take it easy for the first few weeks post-marathon:
Follow a reverse taper when returning to your running regimen. That is, start with a few 30- to 40-minute easy paced runs and test the waters. If things feel good, gradually increase the duration and frequency of the runs. Keep the running intensity easy for at least three weeks post-marathon. And most importantly–listen to your body. If there are lingering aches and pains, consider taking a few more active rest days and let things heal completely.
I think I’m going to heed this advice and stick with the easy runs for the rest of this week and next, and then I’ll gradually step up the pace. I’ve also seen a couple of post-marathon recovery plans on the web which I’m going to look at and modify for my own purposes to keep me going through the next couple of months:
While I’m doing that, I’ll start to take a look at the races I might want to do so I can think about how I want to train after that. For me, it’s going to be important to come up with a training plan pretty quickly to keep myself motivated.
How about you? I’d love to hear some other people’s thoughts about how to recover after a big race, keep up their motivation, and move into the next training phase.
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Twitter: FitMom
November 16, 2008 at 8:44 am
Hi,
This sounds like great advice. Wish I could follow it. I also heard that post marathon, your whole body will have inflammation and to be careful. For me anyway, I got tendenitis in my foot and rt. knee post marathon, so I’m following the no running plan! I am working through the Strength for Life weight training plan, adding yoga when possible, and cycling now. Yes, I agree we need a PLAN to keep motivated. Still working on the goals for next year.
Twitter: kchealy
November 16, 2008 at 10:36 am
Rachel,
Hope your tendonitis improves soon so you can get back to running. Good for you that you’re doing so much cross training – I’m planning to get in more bicycling now that marathon training season is over.
I haven’t done a big race yet – lame. BUT I like how you’re already coming up with your next goal.
Twitter: kchealy
November 17, 2008 at 1:13 pm
Thanks, Sarah. It’s the best way for me to stay motivated.
I have found that after my last marathon for the year, I really struggle to get back into running. This year, I ran the Dublin Marathon at the end of October and I have spent the three weeks since then with a flu, chest infection and ear infection so that put pay to my running altogether. I still haven’t got the strength to get back to it.
For my mid year marathons though, my best motivation was another race but you do need to take it easy after the 26.2 until your body feels up to it. There is nothing worse than an injury (or a flu) which lays you up for weeks after the big day.
Twitter: kchealy
November 18, 2008 at 10:13 am
You’re right about taking it easy, Nancy. I hope you are feeling better soon.
Twitter: middlepackgirl
November 22, 2008 at 9:53 am
It was very hard for me to keep motivated after the marathon, but I had luckily already signed up for a few races beforehand, a 10K and a half-marathon. I signed up for a 5 Mile race on Thanksgiving, which I am going to do with my brother (he ran the full marathon with me about a month ago.) And I’ve already signed up for a half marathon in May, so I can’t just completely stop running. So that’s how I am staying motivated.
I think I am going to do something similar to you – start focusing on my time for shorter races (including the half, which is a distance that I think I love.) I will need to see about getting that CD, I could listen to it while at work! Thanks for the suggestion!
Twitter: kchealy
November 22, 2008 at 10:25 am
Terri,
You were smart to sign up for more races before running your marathon! What a great way to keep yourself motivated!
Twitter: marcusgrimm
November 25, 2008 at 6:21 pm
AWESOME job — running w/ a cold sux!! Well done!
Twitter: kchealy
November 25, 2008 at 7:39 pm
Thanks, Marcus!
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