Know When You're Recovered
Everyone knows it’s important to take some downtime after a big race. What exactly “downtime” means is less obvious. It could mean a few easy run days, or up to 1-2 weeks+ of complete rest (or anything in between).
Listen to YOUR body
Required recovery time varies from one person to the next and depends on a multitude of factors. No one can tell you if you’re ready to resume training except you. Furthermore, you can’t figure out your recovery based on what other runners are doing. Even if someone who ran the same race as you is already back pounding the pavement, it doesn’t mean you should be too.
The first "barrier to entry” to resume training after a hard race effort is how the body feels. If you have any lingering aches, pains or illness post-race, it’s not time to workout yet. You may be able to do some easy jogging, cross training, or active recovery, but do not schedule a workout or hard effort until your body is feeling 100%.
Even if you have no pain or discomfort, lingering fatigue also means it’s not workout time yet. The easiest way to tell if you’re ready to workout is when you head out for an easy run and simply feel great.
Respect Your Motivation (or lack thereof)
Consider the following scenario: you’ve planned one week of rest and easy running after a big race. No workouts scheduled for a full week. When it’s time for your first scheduled workout since the race, you feel fine physically but have no desire to run that workout.
This probably means you’re not ready to workout yet.
A race is not simply a physical challenge. It is mentally demanding and we invest a lot of emotional energy to big events.
Until you feel excited to train hard again, keep your running light and easy.
Stay Active
Don’t be completely sedentary during your rest and recovery. The body can recover with some movement, in fact some light activity helps promote recovery by increasing blood flow throughout the body and giving the immune system a boost. A light walk (not a long hike!), an easy bike ride, or swimming are great options. Remember the purpose of your activity while recovering! The goal of this movement is not to make fitness gains.
Set Some Guard Rails
To protect yourself from rushing back into training too quickly, set a minimum amount of time post-race that you will commit to rest and/or very light activity. This minimum should be based on your training and racing history, not on what other people are doing!
This is one of the many scenarios where a detailed training log is so valuable! By reviewing the comments and notes in your training log in the days following your past races, you can determine how many days you typically need to feel back to 100% after a big effort.
Related: Why Training Logs Are Important
The set minimum “guard rail” should be a specific number of days PLUS the two conditions we discussed above: the body physically feels good, and the mind is willing. That’s when you know you’re ready to get back to work.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.