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Walking Guide
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RUNNINGAWAYINTN Posts: 473
4/3/12 1:53 P

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Thanks for posting this!!! This helps me a lot! I've been walking a little since my marathon on Sunday...but wasn't entirely sure where to go from here. :)

HOLLYBERRY005's Photo HOLLYBERRY005 Posts: 1,495
3/4/12 8:48 P

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Thank you so much for all the advice. I can't even image running for another week. I did go walking today for 2 miles and really loosened my muscles. To my surpise, I feel so less sore hours after my walk.

INDYCHX - Thanks for sharing how exhausted you were days/weeks after the marathon. I feel so drained today with took a nap! Your comment makes me feel "normal" for being drained.

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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RHONDALYN10's Photo RHONDALYN10 Posts: 7,375
3/4/12 4:24 P

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Thank you for all the insight! I was under the impression no running for 26 days as well. I have completed 4 HMs and have always gone on an easy(3-4 miles) run 2 days later. So, far, no injuries.


Rhonda, Simpsonville, SC

Half Fanatic #2946

Omaha Half Marathon 9/23/12: 2:12:20 (PR)

Girls On The Run 5K
11/19/11: 27:56 (PR)

Apple Blossom 10K 4/30/11: 59:27 (PR)


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INDYCHX's Photo INDYCHX Posts: 8,574
3/4/12 2:09 P

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Congrats on the marathon - it's a great accomplishment.
When you hear the - 1 day of recovery for each mile (or 26 miles for a marathon) it doesn't mean no running during that period. They are talking about active recovery - which still involves running or other exercises - just at an easy pace. What they are really saying is it will take about that long to feel like you are fully back to "normal".
I agree with CecilAnn - the reverse taper is a good guide.
The most important thing is to remember to listen to your body. I was surprised at how hard it was to run after my first marathon. I think I ran three days afterwards. I felt fine up to 2 miles and then felt like I hit the wall. The same thing happened when I ran 7 days later - I felt fine at mile 3 and then I hit the wall. I seemed strange that I could run a marathon and then struggle to run 3 miles the week after.
Now that I've run more marathons - I don't have the same problem. I can run "normally" the week following a marathon.
I have to admit - I wasn't prepared how much the first marathon took out of me. It took about a month to feel completely "normal" - so don't be shocked if you feel drained in the weeks that follow. It's perfectly normal.

Upcoming Races:
Blister in the Sun Marathon - 3 Aug
Tupelo Marathon - 31 Aug
Beat the Blerch Marathon - 21 Sep
Flying Monkey Marathon- 23 Nov
3 Bridges Marathon - 27 Dec
Texas Marathon - 1 Jan
Little Rock Marathon - 1 Mar


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CECILANN's Photo CECILANN Posts: 1,398
3/4/12 11:32 A

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First, congrats on finishing! I hope it was a great experience.

After a marathon, I don't do much at all. After working so hard for some many months, a break is well deserved, so enjoy it!

I've received the advice to reverse your taper. What I've done is have a very quiet week after the race, and then start reversing my taper the following week. This has had me run 6 miles two weeks after. I don't worry about pace AT ALL and just go nice and slow. If I can get through the 6 miler two weeks later without any problems, then I know it's OK to keep adding mileage back on, but I still make sure I'm taking an easy pace. I ran my last marathon mid-October last year, and following this, I was able to finish a half-marathon right before Thanksgiving (5 weeks after the marathon). Of course, I didn't run the half for a PR or time-goal, just to get out there.

Races & Places
---------------------------
Kaua'i Marathon - 9.2.11
St. Louis GO! Marathon - 4.15.11
Gobbler Grind Half Marathon - 11.20.11 - 1:57:52
Kansas City Marathon 10.15.11 - 4:08:59 *PR*
Cork City Half Marathon, Ireland 6.6.11- 1:58:35
Clarksville Half Marathon 10.30.10 - 1:53:17 *PR*
Twin Cities Marathon 10.4.09 - 4:28:32


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RUNNINDOG's Photo RUNNINDOG Posts: 1,691
3/4/12 11:28 A

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I have generally given it 4 or 5 days and then get back to some short, easy runs. I would get walking right away.

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HOLLYBERRY005's Photo HOLLYBERRY005 Posts: 1,495
3/4/12 11:18 A

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I finished my first full marathon yesterday. As expected, I am sore and not ready to run yet. I have done some research about how long to wait before running again. There are varying opinions and a spark article states 26 days. They all recommend starting cross training activities a few days later to help with soreness.

I would like to hear from this team on what has worked for them and what they recommend to others. Thanks!

Holly/Texas. Time Zone: CST; Don't do anything today you can't maintain for the rest of your life; Studies show a mere 11 minutes of weight training 3 times a week is enough to reduce your body fat and raise your metabolism.


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