5 Simple Tips On How To Recover During Marathon Training (For Slow Or Beginner Runners Too), Chicago

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@tonymayall5039 4 ай бұрын

100% agree with all your tips. Interestingly, I find that making sure to fuel and hydrate adequately during the run itself plays a massive part in post long run recovery. I am also very strict to stretch off immediately after a run. I hit all the main muscle groups with static stretches and for longer runs particularly, I tend to run through the routine twice. A walk later in the day is also a great way to shake off any residual fatigue in the muscles. The last piece of advice I was given was to drink loads or water over the following 24 hrs to help flush your system (which also leaves you better hydrated for the next run anyway). A combination of everything you mentioned, and these points seems to work for me. The massage gun is your best friend 😃. Hate the cost of sports massages ☹. Well done on the training for Chicago. Looks like you are so much more comfortable and confident than this point in the Manchester training. Awesome work, well done.

@YuennyLam 4 ай бұрын

It turns out that fueling less on long runs isn't working out. I tried the strategy again running 22K yesterday and I had no energy left in the end due to it being so hot, so it took me longer to complete my fun. Back to 30mins fueling I think 😕 I do stretch a lot after runs and then dedicate specific stretches suggested by my Physiotherapist a couple of times a week. Stretching just feels so nice 😄 I'm feeling a bit more confident this time training for Chicago. I feel like I am doing more and trying harder to be prepared this time and learning from mistakes training for Manchester. I'm hoping it's enough to avoid pain and injuries 🤞🏻 Are you still running off-road more than road?

@tonymayall5039 4 ай бұрын

@@YuennyLam My training runs are probably mostly on road just for convenience, but I do try to get at least 1 trail session per week. Our local parkrun is about 50/50 path to trail so that helps too. I ran the Rasselbock marathon a couple of weeks back too. That was incredible. Virtually no tarmac. plenty of mud, gravel, sand and tree roots. Had a brilliant day out trotting round the forest. Different to London in just about every way, but I think just as enjoyable. For me, I think consistency and strength training are an essential part of avoiding the pain and injuries. Did your physio give you strength exercises, stretches or a bit of both?

@YuennyLam 4 ай бұрын

I need to find more trails to run on. I mostly run on roads too because that's what I have where I live. I'll focus more on off-road running later this year, after my next Marathon maybe. Well done for running another Marathon 👏🏻 Did you find it more comfortable running on mud and gravel etc compared roads? My Physiotherapist has given me a workout that consists of both strength workouts and stretches. The workouts are getting quite hard which is good. They are exercises I can do at home but I've recently started going to the gym again so I'll be doing some of those using machines instead, which should be even more effective. There's only so much strength I can build using body weight and resistant bands. It definitely helps but I feel like I can really feel the benefits of using gym equipment and being able to lift/pull/push heavier. Do you do strength workouts at home or gym?

@tonymayall5039 4 ай бұрын

@@YuennyLam Thank you very much. Sherwood seemed much more relaxed and low key. I think 650 runners on the day split between half marathon and marathon, so, much smaller and quieter. The terrain was definitely easier on the body, although maybe that was also because of the slower pace. It was a "bring your own cup" event too, so having to pause at water stations felt more relaxed tool. There was more elevation than London too which was tiring towards the end of the event. I had no idea what my time would be before the event, but in the end I was about 35 minutes slower than London which I was happy with. Post run recovery seemed much quicker too for some reason which was an added bonus. We tend to go to the gym for the S & C sessions. I struggle with motivation and can't seem to get it done at home. Booking into a gym class means there is a definite time and place so that helps loads. It's all part of the journey and the experience. I'm definitely a "run for a fun time, not a fast time" type of person.

@YuennyLam 4 ай бұрын

I'm the same where I've tried working out at home but it's hard to fit it in when there's usually so many other things I could be doing instead. Dedicating time at the gym works better for me. I've found a good one 4 minutes walk from work so I go at lunch time. We get an hour and I've been getting really bored with nothing to do other than walk around the same bit every day. This way I'm not wasting time and don't have to worry about cramming in workouts at home, although I still do some Physio exercises and stretches at home. I do the ones where I don't need gym equipment at home. I run for fun too but I would like to get a little faster at my Half and Marathon races. I've only done two official Halfs and one Full, so I'd like to improve a bit before settling into the mindset of 'okay, I can run a half/marathon in this many hours'.

@mikestevenson1334 4 ай бұрын

The softer foam roller inside the hard one is very good. Though it can still be a bit sore on the front quad =D! Hip exercises have helped me get rid of any ITS band issues which I thoroughly recommend for anyone suffering from that in particular.

@YuennyLam 4 ай бұрын

@@mikestevenson1334 I find it hard to get the pressure right using the foam roller on my front quads. What hip exercises do you do?

@mikestevenson1334 4 ай бұрын

@@YuennyLam It's always too sore for my quads for some reason. I do glute bridges (both and single legs), and glute kick-backs for gluteus medius as I've found that one keeps ITB soreness away completely!