Running

How long do you usually take to recover after a big race? I just completed my first 50k and took a week off, spending a lot of time with my foam roller. I'm not sure if I'm feeling beat up from the race or from taking a week off.

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Yeah, I took a week off, and the first day back was nice and mellow, but the next day, my calves were shot.

50k, prolly as long as you want, chef 😂

never ran anything over a 'thon 😆, would take up to 2 weeks off after those, max 3 days after anything shorter

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I probably should’ve been doing some more walks last week.

Week 1 -i walk for a few days before I start light cross-training. Week 2 short runs. Week 3 build back to normal training.

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I think I took too much time off. I felt like I needed a break from all the volume over the summer, but I’ll focus on active recovery going forward. I’ve been thinking about hiring a coach to help me break through to the next phase. Do you have any coach recommendations?

My coach gives me 3 days off for a 50k, and 4 days off for a 50 miler.

Im usually itching to get back to it by the 48 hour mark, while holding my foam roller tight 😅

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That’s a great recovery protocol, Im going to try that out next time.

i've never run more than 42km, my post marathon recovery includes:
- walking back from the cross line to the hotel/airbnb when possible
- easy walk monday - wednesday
- easy run, 5-10kms, on saturday

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I was trying to go out for an easy run the next day, but I had told myself before the race that I was going to take a break for a week, so I stuck to my plan. Next time around, I think I’ll get back out sooner to get the blood flowing.

I always try to go for a short and slow recovery run the next day (less than 10K). It’s hard, especially the first km, but it increases blood flow to exactly the areas that need it, and this helps muscles recover. I am a big believer in active recovery.

Congrats on finishing the marathon! Yeah, my body is still recovering, and my brain is trying to get back to my normal pace and distance.

I’m 2.5 weeks out from my marathon running 1/3rd of the normal volume and still feeling beat up

Totally up to you: Mentally and physically. Sometimes the very next day, sometimes half a week or longer.

It has been difficult to get out of the house in the mornings for my daily run. I thought signing up for another race would help with that.

I still remember that after my marathon (10 years ago) I wan not in the mood to run for at least 2 weeks. it was not only a matter of body recovery, but more a mental one...