OCTOBER 18, 2014
Waddell & Reed Kansas City Marathon With Ivy Funds
RUN ONE OF THE MOST BEAUTIFUL COURSES IN THE MIDWEST
5K HALF FULL RELAY KIDS
Recover to Stay Healthy
by Coach Eladio Valdez III
More often than not, those who do spring half marathons and marathons do not take a long enough break before resuming their training for fall races. Failing to allow for an adequate recovery increases your risk for injury or overtraining, even if you follow the same schedule. Once the soreness subsides after a few days and your legs feel back to normal after a week, there are still lots of microscopic muscle tears that take about 3-4 weeks to repair after a marathon and 2-3 weeks to repair after a half marathon.
Give your body enough time to fully recover and your reward will be an even better summer/fall training period. What this means in plain language is to either take a break from running for 1-2 weeks and stay active in other ways such as walking or cross training (keep the intensity light and duration short) while scheduling a sports massage and/or foam rolling. Or, scale way back with short, very relaxed runs every other day for 2-3 weeks followed by stretching and foam rolling to help loosen things up.
It’s also important to take a mental break to lessen the risk of burnout to the extent training added to your life stress. When you feel genuinely motivated to head back out there (i.e. it’s not a chore), then that’s a clear signal that you’re ready to resume. Either maintain a very doable schedule to stay in shape before the next training officially starts or don’t be afraid to scale back noticeably in starting the next schedule – better safe than sorry.
If you’re dealing with an injury, NOW is the time to commit all your energy to getting healthy. Seek out a runner friendly health professional (like the list on our Runner’s Edge health directory) and do the necessary rehab.
Get back to the point where you feel healthy, fresh, and motivated and you’ll set yourself up for success as you build towards the Waddell & Reed Kansas City Marathon or Half Marathon!