Hal Higdon's Marathon Recovery: Novice
5 weeks - $9.95
Total Miles: 74
Total Hours: 15
Total Miles: 74
Total Hours: 15
Hal Higdon's Marathon Recovery--Novice: Recovery after a marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program is designed to help Novice runners heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Welcome to my Recovery Program, designed to allow those who followed my 18-week Novice program to recover from a marathon, or from any other race done at maximum effort. Assuming you followed one of my 18-week training programs, Monday was always a day of rest to help your body recuperate from weekend workouts. The same principle applies to the post-marthon period. No running today! No exercise of any kind! Take it easy!
Workout #2
Custom
Planned Time: 0:0
Now that the marathon is over, what should be your food choices? David L. Costill, Ph.D. of Ball State University's Human Performance Laboratory, suggests that you eat the same foods the week after the marathon as you did the week before. That means a diet rich in carbohydrates. Nevertheless, if you have any cravings for specific foods--even a cheeseburger or two--you earned the right to eat what you want.
Planned Time: 0:0
Welcome to my Recovery Program, designed to allow those who followed my 18-week Novice program to recover from a marathon, or from any other race done at maximum effort. Assuming you followed one of my 18-week training programs, Monday was always a day of rest to help your body recuperate from weekend workouts. The same principle applies to the post-marthon period. No running today! No exercise of any kind! Take it easy!
Workout #2
Custom
Planned Time: 0:0
Now that the marathon is over, what should be your food choices? David L. Costill, Ph.D. of Ball State University's Human Performance Laboratory, suggests that you eat the same foods the week after the marathon as you did the week before. That means a diet rich in carbohydrates. Nevertheless, if you have any cravings for specific foods--even a cheeseburger or two--you earned the right to eat what you want.
Day #2
Custom
Planned Time: 0:0
No running! Today is also a good day for a massage. Hopefully you made an appointment with your massage therapist before the marathon. Although getting a quick rubdown at the finish-line massage tent may have felt good, a massage 24 to 48 hours after the marathon works best.
Workout #2
Custom
Planned Time: 0:0
For quick and complete recovery, continue with your post-marathon carbohydrate loading. How soon can you expect to replace in your muscles the glycogen burned during 26 miles of running? It differs from runner to runner. Research by Ball State's Costill suggested that the better-trained runners replaced their glycogen stores within a week. But some were still deficient as long as one month after.
Planned Time: 0:0
No running! Today is also a good day for a massage. Hopefully you made an appointment with your massage therapist before the marathon. Although getting a quick rubdown at the finish-line massage tent may have felt good, a massage 24 to 48 hours after the marathon works best.
Workout #2
Custom
Planned Time: 0:0
For quick and complete recovery, continue with your post-marathon carbohydrate loading. How soon can you expect to replace in your muscles the glycogen burned during 26 miles of running? It differs from runner to runner. Research by Ball State's Costill suggested that the better-trained runners replaced their glycogen stores within a week. But some were still deficient as long as one month after.
Day #3
Custom
Planned Time: 0:0
No running! And don't substitute cross-training in a mistaken belief that it will help you maintain fitness. You may be able to swim or cycle more easily than run because you would be using somewhat different muscles, but you still need rest-rest-rest to allow all your muscles to recover. Starting to train too soon can delay that recovery.
Workout #2
Custom
Planned Time: 0:0
Is it time to resume a strength training routine? If you're an experienced lifter, you might be waiting for an excuse to get back into the gym, but normally I would recommend waiting a few more days before pumping iron. If you do decide to lift, keep the weights very, very light.
Planned Time: 0:0
No running! And don't substitute cross-training in a mistaken belief that it will help you maintain fitness. You may be able to swim or cycle more easily than run because you would be using somewhat different muscles, but you still need rest-rest-rest to allow all your muscles to recover. Starting to train too soon can delay that recovery.
Workout #2
Custom
Planned Time: 0:0
Is it time to resume a strength training routine? If you're an experienced lifter, you might be waiting for an excuse to get back into the gym, but normally I would recommend waiting a few more days before pumping iron. If you do decide to lift, keep the weights very, very light.
Day #4
Custom
Planned Time: 0:20
Okay, you’re cleared to run again, but don’t overdo it. The Thursday workout for Novice runners the week before the marathon was 2 miles of gentle jogging. That sounds about right for the first week after too.
Workout #2
Custom
Planned Time: 0:0
Carbo-loading is as important the week after the marathon as the week before, claims Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Carbo-load, says Nancy, don't fat-load. Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate choices include donuts, cookies, buttery potatoes, ice cream, cheesy lasagna and pepperoni pizza. These fat-laden foods may taste great and fill your stomach but fat does not get stored as muscle fuel.
Planned Time: 0:20
Okay, you’re cleared to run again, but don’t overdo it. The Thursday workout for Novice runners the week before the marathon was 2 miles of gentle jogging. That sounds about right for the first week after too.
Workout #2
Custom
Planned Time: 0:0
Carbo-loading is as important the week after the marathon as the week before, claims Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Carbo-load, says Nancy, don't fat-load. Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate choices include donuts, cookies, buttery potatoes, ice cream, cheesy lasagna and pepperoni pizza. These fat-laden foods may taste great and fill your stomach but fat does not get stored as muscle fuel.
Day #5
Custom
Planned Time: 0:0
In this fifth day past the marathon, you are finally cleared to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner may be walking.
Planned Time: 0:0
In this fifth day past the marathon, you are finally cleared to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner may be walking.