Tuesday, 10 May 2016 23:58

Post-Race Programs

Completing a race is a great feeling, but don’t rush back into training—instead, follow the appropriate recovery program. Additionally, it is a good idea to go for a walk the day after a race—it will ease your stiff joints and tight muscles tremendously. Mobility and stretching sessions promote recovery and help return your muscles to their full range of motion and elastic length. Low-level full-body activities such as yoga and swimming increase total recovery, as does cycling.

SAMPLE 5K RECOVERY PROGRAM

Allow yourself a week to recuperate after a 3.1-mile (5-km) race. If you have followed your training program correctly, your body should only need a short program to rebuild itself.

SAMPLE 10K RECOVERY PROGRAM

If you have completed a 6.2-mile (10-km) event, your body will need a more substantial break before restarting training. This slightly longer recovery program introduces stretching.

SAMPLE HALF-MARATHON RECOVERY PROGRAM

Once you have progressed to longer races such as the half marathon, your recovery takes on even more importance. This program introduces yoga, which consists of demanding but low-impact exercises.

SAMPLE MARATHON RECOVERY PROGRAM

Allow yourself at least four weeks for recovery after competing in a marathon—extend the program if you feel your body has not returned to full strength by the end of it.

Taken From "The Complete Running and Marathon Book" -- OmRiyadat