Via: The Run Experience – www.therunexperience.com
Your training is only as valuable as the recovery you’re taking throughout it. One HUGE component of half marathon training is learning to balance exertion with rest.
If you’re reading this, my guess is that you’ve either already signed up for a half marathon (perhaps your FIRST EVER) or are considering doing so.
There’s no doubt about it…training for a half marathon is a different experience than NOT training for a half marathon.
You’re going to need energy, strength, will power and a good understanding of your body’s limits.
And there’s no reason you can’t have it all!
Instead of allowing your body to be beat down by this increased volume of training, read on for our FAVORITE half marathon training recovery tricks!
Do NOT be afraid to walk!
Half marathon training includes lots of lengthy runs, many of which should be run at slow to moderate speeds, teaching your body how to aerobically adapt to moving for a long period of time.
Believe it or not, you are the one who dictates how fatigued and sore you are after a run.
Sure, other factors exist:
- You didn’t get much sleep
- You’re dehydrated
- You ate something that didn’t sit well
- You’re working through an injury
But the reality here is that YOU are in the driver’s seat. Your speed and run mechanics (form) are ENTIRELY up to you every single time you step out of the door.
Try taking a 15-30 second WALK BREAK every 3 minutes, during your run.
Walking helps to:
- Monitor your speed, in case you were running unsustainably fast
- Reset your arm swing
- Reset the pulling mechanics of your stride
- Straighten out your toes to face directly front
- Remind you to stay tall
- Remind you to find a tight core
Often times, coming out of the gate too fast causes us to start hunching over and shuffling, creating more opportunity for poor movement patterns and increased soreness.
Increased soreness means less motivation to train the next day. And the downwards spiral continues…
Put your legs up!
One GREAT way to “press the reset button” on your nervous system and oxygen level in your legs is to get upside down.
Like we mentioned before, your half marathon training will add up quick. In the beginning, you’ll notice that your body is having trouble keeping up with all of the new work you’re putting in.
So why not find a way to be ACTIVE in getting the body back to neutral QUICKLY?
After your run OR at the end of the day, put your legs up on the wall for 10 minutes.
That’s it. Relax. Instagram your workout, read a book, write in your training journal, call your mom.
Gravity and the support of the wall will drive the blood and oxygen back into your legs and hips, making for less inflammation and more energy for your next workout.
Use these tricks to minimize your recovery time so that you can get the MOST out of your half marathon training and stay INJURY FREE.
Remember…It’s a (half) marathon, not a sprint 🙂