During the Q &A session following a recent presentation I had given to a running group, Joan had asked me: "Is it safe for me to run a half-marathon five weeks after running my first marathon?" The best answer to this question is: "That depends."
There is no hard and fast rule regarding the length of time one should wait after racing an all out effort before stepping up to the start line again. The higher your pre-race mileage, the shorter your recovery period and the sooner that you can race again.
Following a hard race, the rule of thumb is to wait one day per kilometer raced before racing again. Therefore, wait three weeks after a half-marathon and six weeks post-marathon before racing again.
This general rule applies to hard race efforts. It is very safe (and even advisable) to run a half-marathon as a training run 2 or 3 weeks prior to your goal marathon. Running a half-marathon as a training run 4-5 weeks post-marathon is definitely feasible.
As we discussed last week, it's advisable to abstain from running during your first week post-marathon. Very easy non-weight bearing cross training such as easy cycling or swimming is fine.
The post-race recovery phase usually lasts for 10-14 days after a half-marathon and 2-3 weeks post-marathon. After the first week (post-marathon)is period, short easy running is fine. No speed training. If you did your long training runs as part of a group, this is an opportune time to get together for a short run, to celebrate and to share (or brag about) your race experiences. Abstain from strengthening exercises for your lower body, which could lead to further breakdown of muscle tissue.
You will know that you are recovered after all residual soreness has disappeared AND you have regained your usual "spring" in legs. At this point, you may feel like you are ready to resume hard training or racing.
This would be a mistake.
Racing or hard training at this point will often set back your recovery, predisposing you to injury.
It's advisable to wait an additional week before resuming difficult training.
For many runners, the mental recovery takes as long as the physical. Losing your main training goal can be difficult emotionally. Don't worry if you don't feel like running for a few weeks. Take the time to savour your experience and to focus your energy on other areas in your life.
"Time heals most of the damage done in the marathon. Through careful attention to recovery, most of us will be back on the road again, looking forward to our next trip to the starting line."
- Dr. David Costill
Back to Joan - whether she should run the half-marathon depends on her objective and planned effort. Assuming that she has fully recovered from her marathon, running the half as a training run would be reasonable. Racing the half is a questionable proposition.
Author Resource:-
Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com
![[Valid RSS feed]](http://best-running-articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
