You’ve spent months training for your goal race. You shed some blood (RIP, toenails), a lot of sweat, yes, a few tears on the way. But all good things come to an end – including training programs. For some, it feels great to wake up in a big event. You can sleep! You’re free! You don’t have to schedule your training cycle, resume and keep eating! But for others, the blues are very real after the game, without a plan to feel empty, overwhelming or chaotic.
Jess Underhill, the running coach and founder of Race Pace Wellness, got it. She has been a runner for more than 18 years and has run countless RACES – including the Boston marathon. Please read the best advice on how to deal with important but often overlooked post-match training programs.
You may feel more resilient than you actually are.
In the days after the competition, you may feel like you can run or ride a bike. But proceed with caution. “The physical stress of running a marathon is longer than the pain,” Underhill said. That’s why it’s important to plan your recovery instead of just feeling it. Of course, your feeling is very important – your plan may suggest running in a week after the end of the game, but you may have the rest of the need to resolve pain, in this case, must want to listen to your body – but there is a loosely structured plan can help you prioritize your recovery.
Consider a two-week post-match recovery plan.
“It’s also important for runners to plan for any other time during the training season,” Underhill said. She prescribed a two-week recovery plan for her runners, including zero running and positive recovery from the first day of the race. “The first week was simple and easy,” she says. “They include 30 minutes of walking, a lot of foam rolling and dynamic stretching, restorative yoga classes, and a lot of rest days. During the second week, usually in one or two of exercise bike or elliptical machine, in order to encourage rehabilitation, and to ensure the runner will not too fast, except for one or two simple yoga classes and an extra day of rest.
Don’t feel guilty about sitting on the couch — but don’t completely avoid physical activity.
Although underhill likes to move the athletes as soon as possible after the game to help solve the build-up of lactic acid in the body, she is also an advocate for rest. “You can start a positive recovery one day after the big game,” she said. “In fact, most people feel better if they take a walk and do some gentle froth and stretching. But don’t do any hard work for at least two weeks. “If you include active rest, make sure it’s actually resting. “Don’t go to a 90-minute spinning class,” she says. “you can rest if you don’t run 20 miles.
It’s ok to feel hurt after a big game.
After such a long training program, it is perfectly normal to feel confused. “But because you’re not working toward a big goal, it doesn’t mean you don’t have to plan,” Underhill says. “Take a break and allow yourself time to do whatever you want to do or don’t want to do – create an interesting, rather than super-strict, weekly exercise program. Having a schedule to follow will help you feel grounded. “
Indulge in self-care – and start working.
It’s time to get a massage – now it’s time to learn how to get stronger. Underhill said: “after you recover, identify any weaknesses or muscle imbalances that you have accumulated during the season and start working on them.” “Hire a coach, physiotherapist, massage therapist or registered dietitian to help you develop a plan to correct these problems during the off-season. If you don’t run three hours every weekend, you’ll have more time to invest in these things! “