How do you rest after 10K?

Likewise, a 10K recovery plan would be one day completely off post-race, followed by 5 easy, low intensity days. If you feel sore or unusually fatigued after the 10K, allow yourself 2 days completely off followed by 5 easy days. Most importantly, learn to listen to your body!

runnersworld.com - Race Recovery for Beginners | Runner's World

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I'm running my first 5K in a couple of weeks and then doing a 10K three weeks after that. Any suggestions on how to recover between these two races without compromising my fitness for the 10K? And, should I take any time off from training after the 10K? If so, how much time? I really want to just keep running!

Thanks,

Melody

Melody-

This is a great question because recovery is a topic many runners don't even think about before their race, so good for you for planning ahead. Typically, the focus is all about the training and recovery is an after thought at best, even though it is as important a part of the training cycle as the training itself. The down time of recovery is when the body heals, repairs, and strengthens from the rigors of training and racing, which results in improved fitness. The saying "the best defense is a good offense" applies to training and recovery because the better trained we are for the physical demands of the specific race we have chosen, the better our performance and the faster our recovery. Why? Because adequate training minimizes the physical stress or trauma on the body that might occur during the race. For example, if you have chosen a hilly race and you have done no hill training, expect to be sore afterwards. Soreness indicates soft tissue trauma and means a longer recovery time. If, on the other hand, you have trained well for the specific demands of your race, you will experience minimal soreness/trauma or fatigue and therefore, require minimal recovery time. Generally speaking, a 5K does not mandate much recovery time, given adequate training; however, the general rule of thumb for post-race recovery is one day of rest for each mile raced. However, please note that "rest" does NOT mean no running or exercise, but rather a break from intense training like speed work. Rest days can include short, easy paced runs or cross training, like swimming or spinning, at an easy intensity level. Exercise promotes circulation, which brings nutrients and oxygen to soft tissue; therefore, enhanced circulation replenishes and repairs the body, which means that exercise can assist with recovery, provided it is done at a low intensity level so as not to stress the body further. A 5K recovery plan would include 3 easy days after the race. My recommendation is to give yourself one day completely off after the race to sleep in and enjoy your accomplishment as a nice reward. This also gives you time to see how you fared and notice any post-race aches or pains. Follow your day off with two easy days. Day 2 and 3 post-race can be cross training at an easy intensity level or short runs done at an easy pace. By Day 4 you should feel able to resume your usual training routine in preparation for the 10K. Likewise, a 10K recovery plan would be one day completely off post-race, followed by 5 easy, low intensity days. If you feel sore or unusually fatigued after the 10K, allow yourself 2 days completely off followed by 5 easy days. Most importantly, learn to listen to your body! If you feel you need additional days off or more easy days, take them.

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One great training tool for monitoring your training and recovery is measuring your Resting Heart Rate (RHR) daily. It's easy to do, free, and provides you with valuable objective information on the status of your body. If you don't feel like getting up to run one morning, ever wonder if you are really fatigued or if you are just being "lazy"? Sometimes it's hard to tell whether we are lacking motivation or if we really need a rest day. Monitoring your RHR can give you that objective data and let you know if you need to sleep in, change a hard run to an easy one, or, if you just need to suck it up. Measure your RHR first thing in the morning, after awaking, but before hitting the caffeine, and record that number in your training log. Repeat this process at the same time each day. After recording it for several days, you will establish your baseline measurement for your normal RHR. Find your pulse by placing your first two fingers on the underside of your wrist, at the base of your thumb. Once you locate your pulse, count the number of beats for one minute, or count the beats for 30 seconds and multiply by 2. Your RHR stays much the same each day, give or take a few beats, so when your RHR is elevated, it's a red flag. When your RHR is elevated by as much as 5 beats, take notice and go easy. If it is elevated by 10 beats or more, it's a real warning, and it may be best to take the day off. Our RHR can be elevated for a variety of reasons- stress, lack of sleep, not recovered from a previous workout, an illness, over training, etc. While you may not be able to pinpoint the exact reason your heart rate is elevated, simply knowing that it is elevated provides you with valuable information. Armed with this knowledge, you can decide your next step and choose to sleep in, shorten a run, or skip the speed work. And, if you just don't feel like getting up, but your RHR is normal, suck it up and hit the road! This information allows you to stop second guessing your decisions. Keep your runs easy until your heart rate returns to its' normal level and then resume your regular training.

All the best to you!

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Susan Paul, MS

For more tips for beginner runners and to find the right training plan for you, check out The Starting Line, the beginner's program from Runner's World. Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com. Have a question for our beginners experts? Email it to beginners@rodale.com. NOTE: Due to the volume of mail, we regret that we cannot answer every email. Susan Paul Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.

runnersworld.com - Race Recovery for Beginners | Runner's World