There are articles on almost every running topic under the sun on the internet, including tips on how many weeks of preparation you should be doing, how much mileage you need to be covering, the intensity of your workouts, and even nutritional advice. But, there are very few pieces of information which address both half marathon and full marathon recovery and the effect it has. Once you have completed your target race, then what should you do? What should your next training schedule look like?
Traditional vs Active
Road racing is now three times more popular than it was during the 70s and 80s and is now seeing more and more runnings race both half and full marathons.
It is the newer runners who will benefit from having a more active rest period after their marathon, especially focusing on non-running exercises, such as walking and swimming. New runners would also benefit from getting back into their “normal” training routine in the weeks following a half or full marathon.
But, on the flip side, runners that have larger volumes of training background can use this to draw on their long-term fitness easier following a rest. It is simple, if you have trained for a longer period of time, in terms of both quality and quantity, then your rest needs to be ample enough to support you. For those with less running background, then you should get back to running more quickly in order to improve your aerobic development in the long term.
Male or Female?
It has been theorized for many years that women tend to recover faster than men when it comes to endurance-based training. Dating as far back as the 1940s, the observation of recovery qualities of men and women and the speed of said recovery has been a huge focus for sports therapists and scientists. Women tend to bounce back in shorter periods than men, and in recent years these theories have emerged and been tested.
New research has shown that women can get rid of waste products more effectively than men. When it comes to muscle percentage in overall body weight, for men is actually detrimental to their recovery as it takes longer to heal. For years, women have been proved to have a higher pain threshold than men, so once you put these factors together you can see why women tend to recover from marathon events better than men.
Recovery Of Every Sort
Body maintenance is a huge factor when it comes to marathon recovery. When you reach your marathon target, it’s important to focus on your muscle repair through body maintenance. Whether it’s massage work, acupuncture or chiropractic treatment, body maintenance will and can advance your recovery for a longer race.
Nutritional recovery, which includes taking quality proteins to help rebuild muscle tissue tearing, proper hydration and having an emphasis on lost electrolytes and magnesium, will help you toward recovery. Mental rest is also just as important, as marathons and half marathons are arduous events, taking a lot to get the most out of yourself, no matter your level of training. A good mental break, where you are able to remove yourself from the situation and spotlight of training, can go a long way when it comes to entering the next training cycle.
Right Training Equipment
Investing in proper, good quality training equipment is vital to your training and marathon success, but it also helps with your post-marathon recovery. Trainers which have been specially selected by an expert will ensure that they are properly fitted and prevent sprains or twists. Moisture-wicking workout clothing will help draw sweat from your body and regulate your temperature whilst running, whilst high waisted gym leggings or cropped leggings will help to keep muscles compact and prevent from cramp.
