Congratulations to all the participants in Medtronic Twin Cities Marathon Weekend!
By now the soreness in your legs from the 10 mile, half marathon and marathon races has likely faded and you may be contemplating what is next on your running agenda. Most runners will take one to two weeks completely off from running after a marathon. A general rule of thumb is to avoid hard running efforts for a day for each mile of a race—so 26 days for a marathon (tomorrow, if you ran the TCM), although more experienced runners may resume sooner.
But should you?
Well, that depends on what your next goal race is. If you also ran a spring marathon or half marathon, it may be time for a well-deserved break from hard training or a shift in focus. Here are some options:
Train for a Shorter Race
Shifting gears and training for a 5K or 10K generally places more emphasis on leg speed and turnover than endurance. This speedwork will be beneficial when you eventually return to half or full marathon training. Preparing for a shorter race also takes less time, which makes training for a 5K more manageable around the busy holidays.
You can also opt not to run for a goal time, but instead to introduce your kids or new-to-running family members or friends to a low-key race. There are many good Thanksgiving Day race options in the Twin Cities, including TCM's own Turkey Day 5K.
Shift Focus to Strength Training
Keep some base mileage (there's a great, recent Chris Lundstrom Connection article on building base miles here) but shift your primary focus to strength training. Strength training helps your body better absorb the forces of running, which improves injury resilience. Strength training also improves muscle power, which means you can more quickly generate muscle force, which improves running efficiency and performance.
Not sure how to get started? We did a series on strength training for beginners last summer, here, that featured the movement patterns of squat, hinge, push, pull, and carry. Add in some calf raises and you have a great start to off-season strength training. You could also seek out a physical therapist or personal trainer who specializes in working with runners to get set up with a custom strength program.
Spend More Time on Another Activity
Sports with multi-directional loading (basketball, tennis/pickleball, soccer) help improve bone density better than the unidirectional repetitive loading of running. Alternating high and low intensity bursts of activity can also improve overall cardiovascular fitness.
Make a Tentative Plan for Spring
Write down your goals for next year and come up with a tentative training plan and start date. Training for a spring race has a way of sneaking up on you.
Still Having Post-Race Pain?
If you are having trouble returning to running or other activities due to lingering pain after your race, it might be time to seek out a health care provider who specializes in working with injured runners. Seeking help now allows plenty of time to rehab the injury and address any contributing factors before you are ready to ramp up your spring training.
The information provided in this article is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment specific to your individual situation.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.