Fitting Debate: When to Start Running Again Post-Marathon

Many of you (and I) are now in "post-marathon" recovery mode.

What does that mean? When can we run again?

Well, like always, we're all aware that I am by no means an expert!  You are the best judge of when you feel ready to run, (or maybe your doctor!)  But I do have a little experience with this whole marathon thing, and I do hang out with a lot of runners, and we do end up talking a lot about running!

{A lot of runners}

As far as I can tell, there really isn't a hard and fast rule about how much time you should take off from running. In my group of running friends, everyone seems to have their own opinion. Some people take one week off from running, some take two...some take off up to a month! I have heard the rule before that for every mile, take a day off- so that's 26.2 days of rest!  Yet I also have some friends who only take a few days before hitting the pavement again.

Generally speaking though, it seems that most people would suggest at least one week off completely from running, and then possibly a second week off, or some light running in week two.

This time off isn't just to heal your muscles...It's for mental recovery too. Just because your muscles aren't hurting doesn’t mean you should dive right back in again! After the months of marathon training,  sometimes you mentally need some time off to remember that there's more to life than tempo runs, negative splits, and GU's.

But after those two weeks are over, then what? How soon can you begin training for, and participating in your next marathon?

It seems that the answer depends on several factors, such as years of experience, intensity of your training program for the last marathon, energy/effort during that marathon, etc. Most of the articles on this topic agree that two marathons is a good limit per year (spaced six months apart) for ideal performance.

How to start running again: the Reverse Taper!

I found a lot of advice online that runners should spend two to three weeks after a marathon doing a "reverse taper". Before a race, you probably tapered by gradually decreasing your mileage. After a race, do it in reverse! Gradually build back up!  If you experience leftover aches or pains, back off a little. Give yourself more rest time to heal.  Again, this process varies after every marathon. If you listen to how your body is responding, you'll have a good feel for what you need to do to recover.  

Bottom line is to closely gauge yourself after a marathon race. Listen to your body.

Personally…

Personally, I'm not ready to run quite yet, but I do know what my next goal will be. The Dusters and I have registered for our next race: Newport, Oregon next June.

We're going to turn this marathon into a bit of a vacation, spending some time at the Oregon wineries, the Rogue brewery, and then a few nights at Crater Lake National Park.

The Newport marathon is a small race, with only 900 participants, but the reviews on www.marathonguide.com are very positive; Rogue beer and clam chowder at the finish; oysters on the course; a true Pacific Northwest experience!

How do I feel physically? Pretty good, actually. But I'm not going to push it in too soon. I am spending this week and next not running. I am doing yoga, kettlebells, and other non-running activities to burn the calories!

…mentally?

I am ready to go!!!! I want to really push it in hard this time for Newport. I want to focus on this next marathon and see what I can do if I really give it my all. Afterall, my time of 3:55 was one of the slowest of the 40 people in the Calhoun Beach Running Club who ran marathons on Sunday. I know that I should be proud of myself, but I can't help wondering...

....why can't I be faster? Well, I think that I can.  I think that I have been a bit complacent with my training. Steamtown was fun, but I was smiling the whole time. Should I really be smiling? Can't I do better than a 3:55, when all my peers are in the 3:30's and 3:40's? Yes. Yes, I can.

I know that part of my issue is that we do a lot of marathons each year, so it's hard to be completely driven and focused for each one. Between now and Newport, I will have a few months off from the official marathon training. But I’m going to use that time wisely! Coach Paul suggested that I act as though I am training for a 5k or 10k this winter. He said I should add more interval training by mixing in some 400s, 800s, 2 minute repeats, etc. Fast intervals- “you know, the ones that you hate and you should feel like collapsing after doing”.... (just the kind I will want to do as the weather gets colder!)

So that's my plan for 2013. 

What's yours? Do you have a half marathon on the horizon, or a full next year? Which one? Please share in the comments!