Just finished your 1st, 2nd, or 15th marathon, and already thinking about what race to do next…. Well that’s good!!! Keep running and keep setting new goals! For the next month I have my athletes recover their bodies while keeping up their fitness. You have to allow your body to heal and recover properly, so you can consistently hit your goal times, and stay healthy. If your not performing well, or getting injured frequently, you may be doing TOO MUCH! Here’s an example of a weekly plan post marathon racing for one of my athletes:

Monday: Easy Run (5 min walk warm up, 30 minute run) & Drills

  • Single Leg Balance 3 x 30s (Hip Flexed)
  • Single Leg Step Down off Step 3 x 30s
  • Clamshells 3 x 10
  • Fire-hydrants 3 x 10

Tuesday: Rest

Wednesday: Cycle or Swim (45 minutes)

Thursday: Easy Run (5 min walk warm up, 30 minute run) & Drills

  • Single Leg Balance 3 x 30s (Hip Flexed)
  • Single Leg Step Down off Step 3 x 30s
  • Clamshells 3 x 10
  • Fire-hydrants 3 x 10

Friday: Rest or Yoga

Saturday: Cycle or Swim (45 minutes)

Sunday: REST

The first week after running a marathon I tell my athletes – NO RUNNING. They can do only light resistance training like, walking, cycling, swimming, & yoga. When you do yoga make sure you stretch your quads as well, because yoga tends to over stretch your hamstrings. Also, if you have never done yoga, cycling, or swimming – ALWAYS begin SLOW! Be GENTLE with your body. Furthermore, I can’t stress it enough that REST is crucial in your training. I know all us crazy runners want to run all day everyday, and hard too, but I’ve learned the hard way that it is not the way to achieve quality CONSISTENT results.

The sample week above I will then build upon, add other drills, strength training days, & increase the minutes spent running and cross training. Don’t rush back into training and don’t increase the time on your feet by too much, or the intensity. This is not part of your next race-training program. It is all about active rest and recovery. The active recovery period lasts for about 4 weeks, and then I will slowly incorporate one speed session a week. So, go enjoy this free time and do things you weren’t able to do while training for your marathon! YOU DESERVE IT!!!

 

 

 

***************Natalie Johnston is USATF certified runner coach serving areas PA, NYC, & NJ.*****************