Chances are many participants in Sunday’s LaSalle Banks Chicago Marathon are already back on the running trail. According to some experts, that is too soon and too bad.
“One of the most important things in racing that is given the least attention is what to do afterward,” said Joe Henderson, a columnist for Runner’s World who has run dozens of marathons. “Going out for training runs in the days after a marathon is a mistake I used to make.
“Races knock you down. You have to rest your body and mind.”
Henderson recommends taking a day off from regular training to match each mile logged in a hard race. That would be nearly a month for marathoners and a week after a strenuous 10K.
He recommends total rest for two to three days after a marathon, then walking and other light activity during the first week. Easy runs (a minute or more per mile slower than normal training pace) are feasible during the remainder of the month, though swimming, pleasure bike rides and other non-weight-bearing exercises are better on the joints. Running with your legs suspended underwater is another option.
“Runners make the incorrect assumption that once the soreness in muscles is gone, then they are recovered,” said Henderson. But thousands of microscopic tears in the muscles can take four to six weeks for complete healing.
“There is also a risk of long-term damage to your joints if you don’t force yourself to get enough rest,” said Gregory Florez, president of First Fitness Inc., which employs more than 50 personal trainers in the Chicago area.
Research reveals a biochemical phase of recovery. It takes time to balance fluids and hormones in the body after the extraordinary requirements of running 26.2 miles. Drinking plenty of water in the days after a hard race or physical event is recommended.
One study revealed faster recovery for muscle tissue by marathoners who did not exercise for a full 10 days after the race. But taking time from the running trail can be difficult for some people.
“We have clients this week who can’t bear to take the time off from running,” said Florez. “They are accustomed to doing something active. It is as much mental as physical.”
Rest itself might be the least understood part of exercise programs. Pushing hard is not always the key to successful conditioning, yet the flip side of lazing on the couch is not any more strategic. The concept of “active rest” can be used by elite and recreational athletes.
“Lots of us need the physical release after a day in front of the computer or at the office,” explained Florez. “You might even feel a little depressed if you don’t get some form of exercise. The idea is to take a break from the normal routine, work some different muscle groups and do things less taxing on the body.”
For example, a weightlifter might take a resistance-free spin on the exercise bike to offset intense weight sessions. Basketball players can consider a yoga or stretching class.
“Active rest can also be used to relieve stress,” Florez said. “You should try to do something fun.”
Henderson said cross-training is a solution for many runners who previously figured it was mandatory to notch 60 miles a week to be considered serious.
“The triathlon gave permission to some racers to pursue other activities,” he said. “Cycling and swimming get people away from the pounding of running. The perspective has expanded to weightlifting and even exercise walking.”
What’s more, cross-training can prevent burnout among runners. Henderson joked about the difficult psychological recovery from a marathon, saying “it takes a long time to forget about your marathon so you can run another one.”
Once runners hit the trail again, Henderson suggests making active rest part of an ongoing program. He suggests an active rest day for every hour logged.
“It is even more important as we get a little older,” said Henderson, 54, who has been running for 40 years. “We bounce back more slowly.”
