Long run recovery

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2006-10-24 11:33 AM

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Champion
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Alabama
Subject: Long run recovery

How long do y'all allow for recovery from a long run?  I've been progressing nicely on my marahon plan with one day off following a long run on Sunday.  My long run is now up to 16 miles and I ran the entire 16 miles Sunday without any walk breaks.  Now, even after taking yesterday completely off, my legs are still very sore.

So I decided to take two days off.  I'm not sure if I'm just being a wimp or if I need to allow for more recovery time as my long run mileage goes up.

~Mike

2006-10-24 11:35 AM
in reply to: #576954

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Resident Curmudgeon
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The Road Back
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Subject: RE: Long run recovery

Congrats on the 16-miler. That's awesome!

You can go by the way you feel, but I'm generally on the elliptical trainer the next day and running the second day.

2006-10-24 11:45 AM
in reply to: #576954

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SF Bay Area, Mountain View
Subject: RE: Long run recovery
it totally depends on what shape you're in. 2 days off isn't abnormal.

rule of the old thumb - if you're sore after a long run don't run on sore legs, because the soreness is the least of your worries (joints and ligaments need some time off)

congrats on the 16. you're almost there!
2006-10-24 12:15 PM
in reply to: #576954

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Champion
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Chicago, Illinois
Subject: RE: Long run recovery
Begginers typically they recommend corss training like walking, swimming or biking. something to get your legs moving but less strain on them. if you were only in a sport that made you do those things. .

talking day off is not bad either. I will do that alot also. if your muscles are sore walk is ok if your getting to an overuse sore then stay off it.
2006-10-24 12:18 PM
in reply to: #576996

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Cycling Guru
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Fulton, MD
Subject: RE: Long run recovery
Some plans will schedule a shorter or recovery run on the Tues. after a long run. Others specifically have a harder day on Tuesday to push a certain area of fatigue and rebuilding. It all depends on what plan you are using.

For example, this weekend I have the longest (scheduled - since I did a marathon on the 14th that was not in the plan) LSD run, but then on next Tuesday I have 5 x 600 at 5k pace. Not exactly a cake walk workout!

Most novice plans will not do that to you, and they always say that if you don't feel right or recovered that there is always flexibility built in to take off.

Congrats on the 16 miler as well!
2006-10-24 12:25 PM
in reply to: #576954

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Veteran
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Charlotte
Subject: RE: Long run recovery
Congratulations on the long run! Personally, I would take one day off then do some type of 'active recovery' on the second day (ez spinning or elliptical) followed by some really good stretching.

Keep up the good work!

2006-10-24 12:43 PM
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Runner
Subject: RE: Long run recovery
For me.....1 day. Max. I prefer an active recovery. Sometimes that means walking around, sometimes that means light jog. After my marathon, I took one day, and ran the following. Nothing hard, nothing far, but for me, if I don't, I end up taking even longer to recover.

But you're not me. So, do whatever your plan calls for, or whatever you feel comfy with. I won't say if you're a wimp or not.
2006-10-24 1:27 PM
in reply to: #576954

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Expert
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Kaneohe, Hawaii
Subject: RE: Long run recovery
I did a 30k on the Sunday before last and followed it with an easy swim on Monday. My legs felt TONS better after the swim. I mean TONS!!! My legs were so sore after the 30k that the pain masked the fact that my foot was fractured (an avulsion fracture is what the doc called it). I didn't even start to think there might be something more than just tissue soreness until Thursday.
2006-10-24 3:11 PM
in reply to: #576954

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Regular
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Rhode Island
Subject: RE: Long run recovery
I'm totally with you here Rog. I'm building to a 1/2 mary and did a 10.5 on Saturday. Took Sunday off, then went to masters swim practice yesterday morning, and one of the first things I had to do was 1000 yards of different kicking. Last night, I was pretty tired, and sore. I was scheduled for a 7 mile run today. I listened to my body and rescheduled it for tomorrow. I'm not totally worried and think the rest will be good.
2006-10-24 5:27 PM
in reply to: #576954

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: Long run recovery
Definitely get in some active recovery - swim or bike very easy (since this is a tri site ) or anything that is going to be low impact. Get your legs moving and keep your HR down - should help get the blood flowing and flush out the legs.

Also, there are stretches you can do that can help reduce soreness by stimulating the lymphatic (sp?) system. Basically the system is passive and if you do these stretches your muscles and gravity will help move the fluids around. Not sure how well it works but definitely worth a try.

Shane
2006-10-24 5:50 PM
in reply to: #576954

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Elite
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Racine, WI
Subject: RE: Long run recovery

I did the Chicago mary Sunday (I know, no race report yet, I WILL get there   ).  I did some EASY yoga yesterday and some easy swimming today, mostly drills.   I felt much better after moving around.  I wouldn't recommend running if you are still sore though.  (I"m not running until at least Friday, and probably not even then if the weather is ok to bike in).  As someone else already pointed out, your tendons, ligaments and joints need TLC.  So do your feet!

CONGRATS on that 16 miler!  THose long runs are tough and lonely, but you are getting into the home stretch.  Keep going!  I was sooo surprised, after a long taper the mary itself was hard but not as bad as I had imagined. 



Edited by CindyK 2006-10-24 5:54 PM

2006-10-24 6:31 PM
in reply to: #576954

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Expert
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Subject: RE: Long run recovery

Great run!  As the others have said, try to do some easy biking/swimming etc- it really will help.  After my marathon, I took advice that I had read and did like 15 minutes of easy biking that night, just to start the recovery process (I was basically recovered within two weeks).  Also, after long, hard workouts/races, at least for me, when I take in some extra protein (like a protein shake or eggs for breakfast instead of cereal) that day and for a couple or so days after, it seems to help the muscles etc. recover faster. 

2006-10-24 6:38 PM
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Expert
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Santa Fe, New Mexico
Subject: RE: Long run recovery
just two quick comments:
I read somewhere (Men's Health I think) that the water pressure in a pool helps your body flush built up toxins from your lower body.

I just read the article on 'When does rest become detraining' on the main page (right hand side) of BT. It set my mind to rest that resting even a few days does not hurt as much as you might think.

Congrats on the distance - awesome!
2006-10-24 6:48 PM
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Extreme Veteran
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Kuna, Idaho
Subject: RE: Long run recovery
In Running Times oct.  There was a great article about Recovery Runs.  It talks about how important the day after run can be and how we need to have recovery days scheduled in are training plans.  http://www.runningtimes.com/rt/articles/?id=8991
2006-10-24 6:50 PM
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Extreme Veteran
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Kuna, Idaho
Subject: RE: Long run recovery
Way to go also on the miles.  I have yet to reach that far in a run.  Some time next year I think I will have to do something longer than 13 miles.
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