For experienced runners

You trained for an extended period of time, did long runs, hill training, fartlek, speed work, and short prep races. You tapered off your training. Then you completed your marathon. Congratulations! Now, your legs are tired and sore but you want to resume your usual training. What can you do to resume training while recovering from your marathon?

If you just completed your first marathon, swear you'll never run another marathon, or need a mental and physical break from running, then this article isn't targeted specifically toward you. Time off from running and cross training may be the prescription for a gradual return to exercise. However, if you are an experienced marathon runner who is looking forward to resuming training, minimizing the chance of injury or sickness and focusing on your next marathon, then I hope to provide you with some useful information.

Your Body Is Recovering From Great Stress

Running a marathon takes its toll on your muscles, tendons, ligaments, and joints. It also depletes your body's stored carbohydrates and causes dehydration. In the first hours after a marathon, it is paramount to hydrate, eat carbohydrates to give you energy, and ingest protein to begin rebuilding your muscles. You are going to be very sore from this undertaking, but just because your body is aching doesn't mean you can't exercise lightly. You can run the day after a marathon, though it should be on soft surfaces such as grass, trails, or the beach to provide cushioning. Light stretching can be done after your run. A five to ten minute cold bath will do wonders to reduce soreness and muscular inflammation.

Your Mind Is Recovering From Great Stress

Not only is your body fatigued from running a marathon, but your mind is tired from concentrating hard on maintaining pace and running strong even as the level of discomfort increased throughout the race. Afterward, having a meal with friends, listening to some upbeat music, and having a few of your favorite beverages can take your focus away from your sore body toward more pleasant things. The Boston Marathon includes a post-race dance party the night after the race as a part of its festivities. Listening to disco dance music while dancing with other sore-legged marathon runners is an amazingly exhilarating time!

Marathon Recovery While Resuming Training

First and foremost, we must treat our bodies properly both to recover from a marathon and to resume training. Our resistance to illness is reduced and susceptibility to injuries is increased so we must take daily vitamins, eat a variety of fruits and vegetables, ingest plenty of protein, and get extra sleep.

We must run slowly at whatever pace is comfortable. After each run, light stretching and a cold bath will greatly enhance recovery. The first two days after a marathon we experience the most soreness, but each succeeding day there should be a reduction in discomfort.

If you are experiencing extreme pain or a sore area gets worse as you resume running, then you need to be evaluated by a professional such as a physical therapist, chiropractor, orthopedic doctor, or massage therapist. I have found that the best care is often received from a professional, who treats athletes, is an athlete or both.

From October 2002 to January 2008 I ran 24 marathons. Some did not result in my fastest times, as they were summer marathons, trail runs, very difficult and mountainous courses or were raced in high temperatures. But about half of the races were efforts in the 2:47 to 2:56 range while I was between ages 45 and 50.

The main factor that allows me to recover from marathons and resume training is my consistent base - during this five and one-half year time period I averaged slightly over 50 miles per week. Of equal significance is that at least 80% of my running is on trails. Also, since I usually run at Wekiva State Park, which has a cool natural spring, I ice my legs regularly.

A look back at the two weeks following these 24 marathons is interesting. In the first week I averaged 38 miles, which is over 70% of my typical weekly mileage. In the second week I averaged 54 miles, so I was right back on track. In the second week I resumed weight training and usually did a light track workout. I always feel that the last marathon is behind me and I'm progressing toward the next one when I get on the track and get my legs moving fast again. Often I race a 5k two weeks after a marathon. It's just another step in focusing mentally and physically on what lies ahead.

For a runner who has a consistent base, follows advice noted above, and wants to resume training, I would suggest the following as a typical first week after a marathon. For a 50- mile per week runner, the first seven days are two, three, five, seven, three, five, and ten miles. This totals 35 miles, or 70% of your average weekly total. Again, I cannot emphasize enough the importance of running on soft surfaces and taking daily cold baths. Otherwise, this schedule will most likely be too aggressive, could increase soreness or chances of injury, and delay your recovery or resumption of training.

This is just a guide and can be adjusted for personal preferences. If you normally run five days per week with days off or cross training, by all means follow that same formula. If your average mileage is higher or lower than 50 miles per week, adjust the miles run each day accordingly. Remember, there is no "one size fits all" formula for the thousands and thousands of marathon runners. Each of us is unique and has somewhat different requirements for training, race preparation, race strategy, and recovery.

Maximize your running potential. Enhance your race expo or excite runners at your race or school by using his motivational speaking talents. For more information, visit www.garycohenrunning.com. Gary's coaching philosophy emphasizes consistency and steady improvement through carefully planned, monitored, and executed training. He guides you by monitoring your progress, modifying your program, recommending racing strategy and long-term goals. He can speak on a wide variety of educational, informative and entertaining topics from 35 years of high-level running.