Recovering from a marathon & start training for other race
What is the best way to recover from a marathon and start training for other race?
First of all, you have to know how many marathons and which ones you want to take part in, and then make your plan.
The ideal is to run a marathon per semester, so you will have time for total recovery. In order to have a good recovery from a marathon, you need 42 days of active rest, which means easy jogging, gradually increasing the training volume. The 42 days of easy jogging means one active rest day for each km raced.
my athletes do a good base training at the beginning of the year, which lasts 2
months, and then 2 or 3 months of specific training for the marathon with the
emphasis on volume and racing pace. After the marathon, I give my runners a
week of rest that consists of: one day jogging for 30 minutes and the following
day without running. From the second week, daily jogging with gradual volume
increasing. The specific training for the next marathon just starts after at the
3rd, 4th or 5th week, depending on its scheduled date. Remember that the most
important thing isn't quantity, but quality. So, it is best to choose a marathon
well and run a personal best than running many marathons with bad times.
Answer by Carlos Gomes Ventura
recovery from a marathon in order to take part in another race should consider
The recovery process should be structured by the coach based on the items above.
the marathon runner made excessive effort in the races and the symptoms
(irritation, sleepiness, aggressiveness, lost of appetite, unhealthy looking)
Answer by Joaquim Ferrari
recommendation to my athletes is to not take part in more than 2 marathons per
year, because they need to have a good recovery between them. This would give an
interval of 5-6 months for recovery, base and specific training. There are some
procedures that speed up the recovery process and reduce the risks of immunology
depression and other dangerous effects of inadequate recovery. Among these
procedures is the ingestion of high amounts of carbohydrates soon after the race
and on the following days. You also shouldn't forget to drink a lot and ingest
carbohydrates during the race. Nevertheless, there are a lot of factors to
consider - like the athletic performance level, training background and others -
that make the recovery process needs very individual. Anyway, 2 marathons per
year is reasonable for most runners.
This article has informational purpose and isn't a substitute for professional advice.
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