Don’t Get Ambitious
Without fail, the Monday morning after every marathon Cane receives two types of emails from his athletes. “In one, they say ‘Coach, I am so pissed off, I know I can do better. Can we find a new marathon and get back to it?’” he says. “In the other, they say ‘Man I am so psyched with that result, let’s get back to work.’”
Both emails fall in to the same trap: Runners wanting to jump back in to training too soon.
There is no hard and fast formula for how long it takes before your body will feel normal again after a marathon, Cane says. “Typically, the older, heavier, less experienced runners take longer.”
But, the general rule of thumb is that you should wait one day per mile of the race to get back to normal running. For a marathon, that means 26 days. Which means, even if your head is telling you to get back out the door and test your legs, you have to be patient.
Cane recommends walking for 20 minutes or so the day after the race. The week after, he says you can start to slowly jog, though if you feel any pain, you should slow back down to a walk.“Someone who goes out and does a marathon has a lot of ambition,” Cane says. “But that ambition can work against them during the recovery. Resist that temptation to get back to training.”
Instead, take it easy and relax. You’ve earned it.
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