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If your race was longer (such as a half marathon, marathon, or ultramarathon) you should take up to a several weeks to recover. Activities might include an easy bike ride, swimming, restorative yoga, or going for an easy walk or hike.However, a couple of hours later you feel like you are limping over the finish line, seven minutes outside your estimated time, feeling cross and dejected by what just happened. It can be a familiar tale and a disheartening one too, so here are some of the strategies you can use to help you recover from a bad race.
If you didn’t meet your goal, your faith in your running ability might be rocked. Once you’ve recovered, plan a run or workout that will make you feel good. If you bombed a marathon, try racing a fast 5K.
Consider non-race options as well—whether it’s mile repeats on the track or a strong long run.Whether an absolute beginner or a seasoned marathoner, all runners have a bad race or run now and then. But it’s how you deal with it after the fact that really makes a difference.
In today’s episode, I provide you with key tips on how to recover from a bad race or run. In this episode: The most likely reason(s) why you had a bad race or run.7 Ways to Recover Your Confidence After a Bad Race or Run February 27, 2017 Tina Muir Training Tips Today I wanted to talk about something that happens way more than it “should”, but based on what I talked about last week with the way social media destroys our confidence, we think we are alone in just how often we have a bad workout or race.
“What you do to recover after a race plays a big role in how you will perform at the next one,” says Corey Hart, a physiologist and doctoral candidate at the University of Utah’s Vascular.In today’s post I’m going to spill the beans on one of the most important and yet often ignored aspects of running: Proper recovery. This piece of the training puzzle is key whether you are beginner runner or an elite athlete. See, the truth is running, sooner or later will take a toll on your body and mind. Therefore, you NEED a multitude of ways to help you recover.
“A bad race is an opportunity to gather information, learn, and improve,” says Ralph Heath, a runner and author of Celebrating Failure: The Power of Taking Risks, Making Mistakes and Thinking Big.If you eat a large meal before a run, wait at least three hours before you head out. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such.
Recovery drinks, protein shakes, or chocolate milk all make good postrun drinks. Grab them from the fridge when you get back, or keep them in a cooler on ice if you’re out on the road.I’m going to share my recovery routine that helps me bounce back from marathon prep workouts and hard speed sessions. It combines nutrition, dynamic exercises, and sleep techniques to help you recover fast..
It’s important to understand why you get sore after a hard run and why this is a good thing. When you run.The fun part is it allows time to explore activities you may have ignored due to training. There are a myriad of options for active recovery and here are just a few ways you could go for each race distance.
5K – 10K: In-Season, Post-Race Recovery: Day 1 – Rest, massage or very light, low-impact activity for 20-30 minutes (cycling, elliptical).“Get over it – If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it-then move on.” – Steve Scott, coach and U.S. record holder in the mile So the next time you have a particularly horrific run, I invite you to wallow in it, get mad, yell, whatever you need to do and then remember that you GET to.More: 5 Ways to Speed Up Your Recovery.
Reflect: Reflect on what went well on race day and with your training. Look also at what didn’t work and what you could have improved on for your next race. Each race should be a learning experience, positive or negative.
A bad run can be of several different varieties. There is the run where you set out to run a certain distance (often one you have covered easily in the past) and instead discover yourself.
List of related literature:
|from Running Encyclopedia|
|from The Well-Built Triathlete: Turning Potential into Performance|
|from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel|
|from Running for My Life: One Lost Boy’s Journey from the Killing Fields of Sudan to the Olympic Games|
|from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.|
|from Relentless Forward Progress: A Guide to Running Ultramarathons|
|from The Cyclist’s Training Bible|
|from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way|
|from The Art of Running Faster|
|from Advanced Marathoning|