As the fall marathon season begins winding down, the question of “When can I start running again?” is on the minds of many runners.
Often, we see many runners jumping back in too quickly and getting injured on their subsequent training endeavors. Proper recovery is crucial not just for your physical well-being, but also for your long-term running success. Rushing back too soon can lead to injury or burnout, potentially derailing your future running goals.
“The Two-Week Rule”
Most running coaches and sports medicine professionals recommend taking at least two weeks off from running after a marathon. However, there is some variability that goes into this. People who have been dealing with injury leading up to the marathon or are just completing their first may need more time than this. Those who are more experienced my be able to start light 20-30 minute runs within 4-10 days of a race. Also, this doesn’t mean becoming a couch potato!
Cross-Training is Your Friend
During your recovery and return to running, cross-training can be incredibly beneficial. Activities like swimming, cycling, or strength training can help maintain your fitness while giving your running muscles a break.
Understanding Fitness Decline
It’s important to know that your fitness doesn’t disappear overnight. Here’s what typically happens:
Cardiovascular Fitness
- First 2 weeks: Little to no decline in aerobic capacity
- 2-4 weeks: VO2 max may decrease by 4-20%
- 8-12 weeks: You may lose up to 50% of your aerobic fitness gains
Strength and Muscle Mass
- First 2-3 weeks: Minimal loss in muscle strength and size
- 3-8 weeks: Strength levels may decrease by about 5-10%
- After 8 weeks: More significant declines in strength and muscle mass may occur
Remember, the rate of decline can vary based on factors such as your initial fitness level, age, and the length of your training break.
Easing Back In
When you do start running again, take it slow. Here’s a sample plan for your return:
- Weeks 3-4 post-marathon: Begin with short, easy runs of 20-40 minutes, every other day. Keep the pace conversational. Continue with cross-training and return to the gym.
- Weeks 5-6: Gradually increase your running time and frequency. You might introduce some light-speed work if you’re feeling good.
- By week 7-8: Aim to be back to about 75-80% of your pre-marathon training volume.
Listen to Your Body
While these guidelines are helpful, everyone recovers at different rates. Pay attention to how you feel. Are you still experiencing muscle soreness? Do you feel mentally fatigued? These are signs that you might need more time before hitting the pavement again. It may be worth coming in for a gait analysis to see if your running form has changed since your run or have a movement screen to make sure certain areas of the body have not tightened or lost significant strength.
Setting New Goals
As you ease back into running, it’s a great time to reflect on your marathon experience and set new goals. Whether it’s improving your time in a shorter distance race or tackling another marathon, having a new target can help motivate you during your return to running!
Interested in performance or run coaching? To learn more about partnering with a coach at Omega Project for your next training cycle, email customerservice@omegaprojectpt.com. We look forward to working with you!