One week out from the marathon, and I’ve been feeling much better than I expected to feel. At least, until yesterday.
I woke up Sunday morning with some kind of stomach bug, and spent most of the day in bed. Yuck- not my idea of a fun weekend. But, in retrospect, it was probably a good thing to slow me down.
I rested from running for most of the week, but still had spinning classes to teach. We “launched” the latest RPM release on Saturday, so I also used a few days at the gym to practice and finish memorizing the new choreography.
Here’s what my post marathon week looked like, in terms of workouts:
Sunday: Sore! Moving slowly around the house and up and down steps.
Monday: Soreness was mostly gone. I was walking normally, just not as fast as usual. I even made a grocery store trip and don’t think I gave myself away as a recovering runner.
Tuesday: Feeling good. Taught my evening spin class, but kept my resistance minimal.
Wednesday: Itching to move! Did 30 minutes on the ARC/elliptical at the gym to continue to learn my RPM music, and a few light weights from Tina’s BBBC.
Thursday: Ran through the entire spin class again, prepping for Saturday (1 hour).
Friday: First run! I took L on an easy 3 mile jog in the afternoon. It was a gorgeous, sunny day.
Saturday: Spin class, co-taught the new RPM for the Les Mills Launch
My plan was to get out for 4-5 miles yesterday, but the stomach sickness kept me in bed. I noticed that my calf/shins were a little tight following Friday’s run, so the extra rest was wise.
I’m subbing two extra spin classes this week for a total of four, so I will probably continue to lay off the running and give my body extra rest days in between.
Most resources recommend a reverse taper, doing very little the first week and slowly building back up. Both Advanced Marathoning and the RW Big book of Marathon and Half Marathon Training state that your body is not fully recovered for nearly 3-4 weeks.
From Runner’s World’s book:
Many coaches suggest that runners wait at least 4 weeks after a marathon of half marathon to race again… to let the musculoskeletal system recover. ‘There’s a lot of tissue damage,’ says Sean Coster… ‘Muscle fibers and the connective tissue have to work very hard to keep you weight bearing for (that long)… You’ve got to give the body a chance to repair that.’
In general, light cross training is recommended to increase blood flow through the muscles without pounding and can aid recovery. Advanced Marathoning also recommends using a heart rate monitor as you ease back into running and keeping your heart rate at 70-75 percent of max heart rate for the first few weeks back to running.
As boring as it was to lay around all day yesterday, I did get to catch up on Downton Abbey and watch some football. And I know my body was grateful for a little more rest.
How long do you rest from running after a half or full marathon? Have you ever jumped back into training too soon?
Yes! I love to read that someone is taking it nice and easy post marathon. I see so many people mistake the fact that the soreness is gone for complete recovery. It truly, truly does take a full month. That doesn’t mean you can’t be active, it just means you have to be conservative.
Hope the stomach bug is gone for good today!
misszippy recently posted..Making deposits
At the end of last year, I ran 2 halfs in 14 days. Probably not the smartest of ideas, but it definitely taught me how to pace myself and not go balls to the wall crazy on the days in between and give my body the needed rest with light active recovery. In February I’ll be running two half races within 8 days, 2nd race being my A-race. I am a begger for punishment!
beka @ rebecca roams recently posted..A Second Love
I try to listen to what my body wants after a race. Usually it’s itching for movement if any kind by day 2 or 3. Hope you are feeling better today! I dread This time of year…so many icky things floating around.
Angela @ Happy Fit Mama recently posted..Indoor Bike Trainer Workout
Sounds like you are watching yourself very carefully and are on top of listening to your body. I like the idea of any runs after being very slow, with heart rate in mind, basically a low-key shuffle jog for the next few runs. Something we all should do now and then anyway, ditch our Garmins and just enjoy a run mildly.
Enjoy the taper time and hopefully the stomach thing goes away!
Christina recently posted..New running shoes and post-run dark chocolate
Thanks, Christina! Yes, it is nice to ditch the Garmin and just go for short runs when I feel like it this week. I’m feeling much better today!
Laura recently posted..Marathon Recovery Recap
Hope you feel better too. I completely agree with you, more rest is probably needed to to proper repair. I am going to do more cross training this week as well. It’s a bit frustrating not being able to run as much when the weather is so beautiful!
I know- today is gorgeous! I feel a lot better, but still low energy, so resting up. Hoping to get out tomorrow!
Laura recently posted..Marathon Recovery Recap
I’m glad to have read this. I took the whole week off last week, with advice from someone I’ve paid to be an e-coach. It has been so difficult, and I’ve read posts from others who ran Houston or Disney who started back to running right away or raced this past weekend, and I felt like maybe I was being a sloth. I appreciate this advice, because I don’t think I even feel what an impact it had on my body. I feel great! I’m going to start back to XT today, and then I’m going to try for three on Thursday or so. Thanks Laura!
The whole week off is so wise! Your body will thank you. Plus, it’s such an easy way to get injured if you jump back too soon.
Laura recently posted..Marathon Recovery Recap
So sorry you were sick. Hope you’re better today. I really miss spin classes – the big downfall of no gym membership. I actually taught a couple of times last minute and really enjoyed it.
Heather (Where’s the Beach) recently posted..Fun for Friday & Blood Clot Follow Up
Sorry you got the stomach thing! I had it last week and was weak as a kitten. I forget how easily you can get sick after a lot of physical exertion. Glad you’re recovering!!
Laura @ Sprint 2 the Table recently posted..Sweet Potato Baked Oatmeal
Thanks, Laura- that stomach thing is awful! I’m feeling much better today, but still happy to lay around the house. Hoping to be ‘normal’ tomorrow!
Laura recently posted..Marathon Recovery Recap
You’re such a smart mama racer! Especially with that PR You deserve a break!
Kat recently posted..Motivational Monday: Featured Sneakers #15
I typically take a week off from running after a half, but will do other things. And by typically I mean the first time, since the second half-marathon I ran I semi-injured myself and just rested for a week!
Jen @ Jens Best Life recently posted..Weekly Goals and Workout Recap: Indian Cooking, Mountains, and Redeyes
So sorry you caught the nasty tunny bug, but man you’re tough for carrying on despite. I use the reverse taper technique post marathon and it seems to work great. Hope you feel better soon.
Lisa @ RunWiki recently posted..Strawberry Napoleon with #SilkAlmond Pastry Cream
I read that the time off running after a distance run should be one day for every mile of the event. So, after my half, I took a full 2 weeks off!
Good to fully recover to prevent injuries, as well as mental fatigue.
Enjoy your other activities.
Yes, I find that holds a lot of truth. I usually don’t feel “fully” recovered before that point, but can do some light runs or cross training.
Laura recently posted..Marathon Recovery Recap
Sorry you caught the nasty bug that is going around. I have been lucky to avoid it so far and I am hoping that my lucky streak continues. So many people I know have gotten it. :/
I usually take two full weeks off after a marathon. The first week I do absolutely nothing, but stretch. The second week off I stretch and incorporate some very light & easy spinning workouts. I can’t imagine taking 4 weeks off. That seems like a lifetime!
Tasha @ Healthy Diva recently posted..Week 4: Milestones & Christmas!
I think the four weeks was for hard efforts/racing… I agree, that’s a long time to not run at all! I wish I could have had more days of complete rest, but classes didn’t allow it last week. I’m thinking I may take this week off running to ensure I don’t get injured when I do start back up.
Laura recently posted..Marathon Recovery Recap
I’m sorry you are sick! But I do hope that slows you down a little bit so that you can fully recover! Good luck with your spin classes this week!
Lauren @ The Unlikely Runners recently posted..The One With Land Of Oz Marathon Training {Week 5}
Yuck to the stomach bug – hope you are much better today!
Sounds like you are very good at listening to your body and knowing when to back off!
Kim recently posted..Sometimes People Baffle Me!
I went back to wait training the monday after my half. That said, I haven’t ran since my half which dates back 4 months now. I shall get back to it soon enough
Kierston recently posted..Little Things Monday #6: Things That Make You Smile
Glad to hear you’re recovering so well and so quickly. That’s awesome–I have never had good luck right after running a marathon–that’s exactly when I’d end up hurting myself.
Michelle @ Eat Move Balance recently posted..Friday’s Five
I hurt myself after the first one too from jumping back to running too soon, so I’m hoping to be smarter this time!
Laura recently posted..Marathon Recovery Recap
Always a good idea to rest after marathon! Sorry you were sick…there’s some crazy stomach bug going around that’s for sure, it’s hit us up here as well. Hope you are feeling better.
Robin recently posted..Cross Training and Winter (?) Fun
Yuck- sorry you guys got it, too. Not fun at all! Thanks, Robin- I’m feeling much better today.
Laura recently posted..Marathon Recovery Recap
I hope the stomach virus has run its full course and you’re back to 100% today! I think it’s smart to take it easy after a marathon. Last time I took a zero week and then reversed my taper to ease back into running.
Raquelita recently posted..Vancouver Marathon Training: Week 1
I think recovery depends on how you race the marathon too. If you finish with nothing left, it is way different than just completing one.
I’m a fan of active recovery and generally will be running in a few days, but it is never the pace or distance I’d run if I were recovered.
It’s all in letting your body decide when it’s ready. Glad you’re listening to yours!
Karen recently posted..Patrick’s Point 10K Race Report
So true, the pace and distance is much easier during recovery. I felt like I was moving, but was a good two minutes/mile slower than what the effort felt like!
Laura recently posted..Marathon Recovery Recap
Hope you’re getting some rest and feeling better! I’m interested to see just how I am feeling post marathon this weekend! But plan on really taking it easy and soaking up the sun in Miami
Gianna recently posted..Letting Loose
Best of luck this weekend!! You’ll be in a great place for recovering.
Laura recently posted..Marathon Recovery Recap
Thanks for the comment! I am sure I’ll want to ask you about your experiences more later on in the pregnancy. I DEF keep telling myself I have to get back in the water (its probably been a solid 3 months since I have swam), but I can’t bear it when it is cold out, so I was thinking 6 more weeks or so I’ll try to jump in there!
Boo to the tummy bug! Glad you are feeling better! I have made the mistake of ramping uo too fast after a marathon and paid the price (ITBS). Live and learn!
Marcia recently posted..I’m Not Sick
My shin issues all began after my first marathon, too… hoping I can be much smarter and ramp up very slowly this time!
Laura recently posted..Marathon Recovery Recap
I’m glad you are feeling better, soreness-wise! I hope you are feeling better from your cold too.
I didn’t wait very long after our marathon to go back into it, we had Reach the Beach relay 2 weeks after so I really couldn’t. This time, for Cleveland, we aren’t going to be able to wait too long to train since we will be technically training for our 70.3. I have us taking some time from running, a few days, and decreasing our mileage a lot, while focusing on swimming and biking.
Jamie @ couchtoironwoman recently posted..Let’s Get Real Here
That’s tough when you don’t have the option to take much time off, but it all worked out for you. It’s good you’ll be able to focus on swimming and biking while you recover this time.
Laura recently posted..Marathon Recovery Recap
I rested a week after my marathon with only one 2 mile run with my kids’ after school running club, but then I ran another marathon 1 week later. Whoops. I’m resting again, but I feel GREAT. The stairs are giving me no grief.
Run DMT recently posted..Going the Distance for Hall of {Marathon Maniacs} Fame
Wow, Denise! It definitely makes a difference whether you run it or all out “race” it… I’m impressed your body held up so well!
Laura recently posted..Marathon Recovery Recap
So sorry you got sick girl! That’s no fun! I usually rest at least one week after a marathon…meaning no fitness activity at all. Then I ease back into running.
Mindy @ Road Runner Girl recently posted..The Weekly Chase #4!
That’s so smart. I wish I’d had more time for no activity at all, but I’m getting my extra rest now with the stomach bug.
Feeling much better today, thankfully!
Laura recently posted..Marathon Recovery Recap
I took two full weeks off after my half because I was injured and the doctor recommended it. I started training again with a very light schedule. I had been injured long enough that two weeks off felt great.
Sarah S @RunningOnWords recently posted..Rocks and Roots Trail Run Series Race 1 Race Report
That sounds very wise. Post race is a very easy time to get re-injured or make it worse.
Laura recently posted..Marathon Recovery Recap
I take a full week off of running after a marathon, and just do easy cross-training for that week. Sounds like you’re being very smart this time, and hopefully easing back into things will keep you from having any injury issues. Sorry to hear you were sick – hope you’re feeling 100% again soon.
Michelle recently posted..Re-Energized
I still haven’t run after doing the Houston Marathon. I caught a cold/cough so I don’t mind taking it easy now anyway. Hope you feel better soon!
Tina@GottaRunNow recently posted..After the Marathon
Smart recovery Laura! I often bike or spin post marathon to loosen up my legs. I often jump back to running too soon and get frustrated with lack of speed. Sorry about the stomach bug, hope you are all healthy.
Jen recently posted..Back to reality: Costa Rica Vacation
I think you’re taking it smart. For me the marathon is an overwhelming event so I need to calm down and get back into running inch by inch. I took a nice month off before running that trail race, and I’m feeling really great, actually itching to train hard for my next half marathon. My start date for training is in mid February, but I’m going to start revving up the miles this week. I’ll go to crossfit but will scale quite a bit after a marathon. I like the different movements, I think it helps my recovery.
MegG recently posted..How do you CrossFit?
I’m trying to find the right way to recover too! Especially since I didn’t train properly =/ A week out and I feel pretty good, but my knee gets a random pain. Tried to run a light and easy 2 on Saturday am. Felt ok – just the knee thing and hip issue (injury I’m working on). Next race is in April — have to get ready, but train smart! Looking forward to see how this week goes for you! Hope you’re feeling better
Melissa Love recently posted..First Vlog – Good times!
Oh no, get well soon! Try and enjoy your time taking it easy.
Tiff (@LoveSweatBeers) recently posted..My Work Day Off From Work
Oh no!! I hope that you’re feeling better Laura but glad that you had some downtime. Get some more rest!
Christine @ Love, Life, Surf recently posted..How Content Brew saved my blog
I ran 2 marathons in 2 weeks last year and it killed my hip. Good job being way smarter than me
. I wish I lived closer so I could come to one of your spin classes! I miss spin.
That sucks that you got sick, but I’m glad you took a positive approach and use it to aid your recovery! Sounds like a great approach to recovery!
I like the view of it as a reverse taper.
Mandy recently posted..Training Update: A New Me!
So sorry you were sick! We’ve had our share of the stomach bugs lately! No fun!
Re: marathon recovery, I sometimes think the hardest part is resting enough after a marathon. I’ve definitely jumped back in too soon, which has typically led to injury. And sometimes the injury doesn’t show up right away..but I think that rushing back can lead to forced rest in the future. I’ve had the best luck reverse tapering and easing back into the harder workouts. I sure you will listen to your body and make the choices that work for you.
Runner26 recently posted..Menu Planning – January 20 – and Northerly Island Run
Good idea to stick to spin for a while. I think you know, if you lace up and try to run, within about 5 minutes, whether or not it’s a good idea. Some people seem to get right back in it with no problems, and others get absolutely torn up from a 26.2. A lot depends on the course and the effort you put in. I hope that I will rebound faster from a 50k trail race done slower, than from my last road marathon.
Happy recovering!
Raina recently posted..Highgear Alti-XT7 GPS + HRM watch review
I have hardly run since the marathon and I am more than OK with that. I have started swimming and biking again but I actually feel pretty good with those. I am not sure when normal training will resume, but I have pretty much surrendered to my coach because she seems to know what she is doing.
Robin recently posted..My Week at Disney & the RunDisney Meetup + Giveaway!
Your a smart girl!
I love reading this type of running advice to have it in my hip picket for when I get to that level.
Sorry you’re not feeling well but at least it was after the race.
Carli recently posted..10 Benefits of Himalayan Sea Buckthorn
I hope you’re feeling better. I’ve said this before, but you were super smart leading up to the race and of course you are still being smart after the race. Listening to your body and knowing how you should go easy on yourself is the most important thing.
Carrie@familyfitnessfood.com recently posted..What do you bring?
I hope you are feeling better! Slowing down is good, you deserve a break to allow your body to recover!
Melissa @ Fit ‘n’ Well Mommy recently posted..How to Be Beautiful
Oh no! I hope you feel better soon, Laura!! Honestly, each race is different for me. After the NYC Marathon in 2011, I felt good enough to run 3 days after…but I have waited as much as a week after. There are so many factors that go into how long you should let your body wait – the course (hilly or flat), how hard you pushed yourself, how you are feeling, etc. At the end of the day, I always tell those I coach to just listen to their bodies. I can put a # on the training calendar for them but there is no way for me to know when they are ready to run – only they know based on what their bodies are telling them. My biggest piece of advice would be to leave the entire week after a race blank – so no expectations. Wake up each day and assess how you feel. Are you tired? Sore? If the answer is yes, don’t run. You’ll know when you are ready to run again =)
Michele @ Nycrunningmama recently posted..Battle of the Sexes – Household Bragging Rights
Just catching up with your blog, Laura!
Dan, Ruthie and I all had the stomach bug, too, the week before last. No fun (not sure how little Will avoided it–he avoided the last one too–cast-iron stomach, I guess). It’s funny how after a hard marathon (and is there any other kind of marathon?) all those sicknesses hit at once. My coach kept my post-CIM running super-easy, but I still got two bad colds and that stomach thing. Only in the last week have I felt normal (so my recovery was more like six weeks–whatever it takes, right?).
Sounds like smart recovery to me! You mentioned building back up…have you decided what you are looking at next, or is that just building up for general running/fitness?
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