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Post Marathon Fitness: Don’t Lose What You’ve Gained

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Will I lose fitness by taking weeks off after my marathon?

It’s a concern for nearly every runner I’ve encountered in the months post marathon where we’re battling the post race blues, attempting to run on legs that feel like cider blocks and craving those runner endorphins…plus throwing in our own weird psychology that the time off means we’re no longer fit.

Did you know that most elite runners take off at least a month post marathon? (Here are some other facts about running.)

They don’t expect to maintain peak fitness year round and neither should you! Let’s talk about how to not lose the gains you’ve made, reclaim your motivation without that massive goal and keep running strong.Post marathon fitness - how not to lose what you gained and stay motivatedWe talk a LOT about how to build up to the marathon. The long runs, the pre-race meals, the hip work, but what happens after the big day? Ok fine, I’ve covered the immediate post race recovery, but let’s look at the weeks beyond that.

I can’t lie one of the reasons I limit myself to 1 marathon a year and often say I won’t do them is the 2-3 weeks of no running after a race.

It’s completely necessary and I think that break helps remind us why we love running.

But it’s also an INTERRUPTION to what has become a really good habit. Suddenly you don’t have to get up early to run and those weekends of sleeping in start to feel really wonderful.

I fully believe the post race recovery is often to blame for people doing one marathon and done! They lose the habit and with that goes the motivation, the drive.

Now let’s move on to the question at hand…will you lose fitness and how do you stay sane when you really want to go for a run?

Why You Need Weeks Off Running Post Marathon

It’s definitely a shock to think you feel good and have energy then attempt to run and feel like your body is going to come apart at the seams. As though you can actually see the wheels falling off and are wondering if the emergency feature on your phone really works.

Post Honolulu, Jodi texted me nearly daily asking if it was ok to run yet. And I patiently said no, repeatedly. Finally I agreed that she could test it out, but I warned her…oh did I warn her.

She reported back that it was categorically awful and mind blowing and why the hell didn’t anyone say that recovery was going to be so hard! “I had no idea how tough it would be. I knew it wouldn’t be easy but this shocks me. “

It’s so true..the aftermath.

struggleWhat’s happening to your body in those days post marathon?

Every step you take is the equivalent force of 2-3 times your bodyweight, and it’s estimated you’ll finish the race two cm shorter than you were at the start.

No seriously, read that again… you actually finish shorter! Does that give you a better idea of the pounding your skeleton is taking and your muscles to hold it all together?

DOMS Will Catch You By Surprise

Delayed onset muscle soreness usually starts one to three days after hard physical activity and is part of the bodies recovery process, not lactic acid as previously believed. This is why you suddenly can’t get up after sitting down on the toilet “ahhh my quads!”

Some runners believe that taking a short run the day after the marathon helps with this, but most folks I know are too damn tired. Instead follow my post race guide tips for taking walks…yes walks. You’ve got the medal to prove your a runner, no one will take away your status for walking.Compression boots for running recovery at Denver Sports Recovery

Inflammation Needs to Be Addressed

The rest phase is important to allow inflammation caused by muscle tears and stress (physical and emotional) of the race to begin dissipating. Hence the overall body fatigue you might feel as all your bodily resources are trying to get you back to homeostasis.

Once you’ve enjoyed that post race splurge meal, it’s time to get back to all the anti-inflammatory foods and keeping your activity chill for awhile.

Dehydration Lingers Post Race

No matter how much you try to hydrate during the race, most still come away somewhat depleted and the recovery phase is a time for muscles, digestion and everything to recuperate. Dehydration will make you feel sluggish and could cause muscle cramps.

Don’t forget that your electrolytes remain important post race as well, to help fully replenish those muscles.

Ouchies Need to Heal

For lack of a technical term this encompasses the blisters, chaffing and potential lost toenails that are going to make your attempts at running painful. Just because you want to run, doesn’t mean it’s a good idea! Blisters that keep getting popped can lead to infections…chafing that just keeps rubbing becomes unbearable even when not running.

You must rest post-marathon, but that doesn’t mean losing fitness. Tips to stay on track! Click To Tweet

Great now, you have the knowledge to talk yourself down when you start getting itchy to run before you should! So let’s give your brain some other ways to embrace the running break.

How to Stay Fit Post Marathon

If you followed a great training plan for the marathon and didn’t simply wing it or endure months of injuries prior to the race, you should come out of it with a very strong training base.

Which means a very strong cardiovascular system, strong muscles and some mental fortitude.honolulu marathon

I love these two thoughts from Meb for Mortals because I fully agree:

  • most runners should be able to take off at least 3 weeks without any loss in fitness gains
  • don’t allow this to become a break in your training, just a shift.

What does that mean?

It means you’ve developed a routine, a habit that’s now just part of your life.

You make time for runs, you fuel right, you stretch, you foam roll…if you stop all of these for 2-3 weeks, can you imagine how hard it will be to start again?

Don’t tempt fate. Keep moving…just not running.

Keep a Schedule
Get up at the same time. Exercise at the same time you used to run. Maybe it’s a walk or just foam rolling, but keeping the habit alive will make it easier to either cross train or come back to running when ready.

Build a Stronger Foundation
Really and truly this piece is the key to maintaining your fitness…doing things besides running.Enjoy walking, swimming, yoga, checkout these strength training for runner workouts, work your upper body!

Now is when you can finally commit to some time for all the cross training that you so skillfully ignored during those big marathon training weeks. By focusing on strength training, core work and mobility now, you’ll go in to your next round of training stronger.

In fact, a few different studies have shown us that by creating the muscle first, you’re more likely to maintain more of it during marathon training which often leads those coveted six pack abs.ball slamMotivate Yourself
Ok so you can’t have the running endorphins, but you can still get psyched about your return to running and keeping that spark alive is going to help.

  • read books on running or athlete biographies or blogs
  • jump on Instagram and cheer for others
  • start thinking how this time is going to make you a better runner

Relax the Drive
Don’t expect to feel or run the same way you did during training right way. Allow yourself to build back!!

I swear this is the way so many runners get injured. You ran an 8 minute mile on race day, so suddenly that should be your new easy pace…nope. Remember the build up to that day, you’re always going to need that process to get stronger and stay injury free.

This is your chance to put aside the clock and remember exactly why you love running…and put together a plan to make your next race even better.

Enjoy your cross training time and allow yourself to ease back in to intense training with the knowledge that while it might be hard at first you haven’t actually lost anything.

Bonus: Still feeling just a little off after coming down from the race day high or maybe because it didn’t go as planned? That’s totally normal! Checkout tips for combating the post race blues

What’s your favorite thing about post marathon recovery time?

How long do you take off after a race?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: Marathon, marathon training, recovery, running coach

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5 Secrets to Improve Your RUn

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
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#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
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It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
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I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
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THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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