CONGRATS on your first Half Marathon! That's fantastic!
After a race, I don't like to just stop exercising. It messes with my brain! But I do give my joints a break so I stick with low impact exercise. I ride my bike, go for short hikes, and do lots of yoga. If you have access to a pool, go swimming! All these will help stretch your muscles and wake up your body from weeks of repetitive motion.
"If you don't take care of your body, where will you live?"
"It's supposed to be hard. If it wasn't hard everybody would do it. It's the hard that makes it great."
Fitness Minutes: (28,839) Posts: 4,432 10/13/12 7:51 A
There really is no universal answer for this since recovery times vary widely. However, doing a nice easy 3 miler on Wednesday would be fine IF you are not hurting. Soreness is one thing, but pain is entirely a different scenario. Take it easy and know that rest is part of the racing process.
I would see how you feel. Start out easy and if your muscles feel sore or fatigued, slow down. I have found for a couple days after a HM my muscles get tired very quickly. Do whatever feels easy and don't push it. I have not done this in the past, but I would think foam rolling would help w/muscle recovery.
"I can do all things through Christ who strengthens me." Philippians 4:13
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If i quit, however, it lasts forever..That surrender, even the smallest act of giving up, stays with me" Lance Armstrong
"It doesn't get easier, you get better."
current weight: 212.8
Fitness Minutes: (20,328) Posts: 1,964 10/8/12 1:01 P
The race was Sunday. Do you think by Wednesday morning I will be able to do a short (I'm thinking 3 mile) jog if I take my time or is that way to early? I was also thinking in addition to walking, some slow stationary bike for the days I'm stuck indoors. Am I pushing my luck?
Pounds lost: 53.2
Fitness Minutes: (112,042) Posts: 46,222 10/8/12 11:15 A
on a job well done, Erica! I would recommend that you do some light and easy walking for the next few days. Walking will increase blood flow to the muscles which will help speed recovery. If you can, I would recommend that you avoid taking too many anti-inflammatory meds as they can actually slow down the healing process. Ice and rest and of course elevation is great. Enjoy your recovery and victory!
Fitness Minutes: (20,328) Posts: 1,964 10/8/12 10:27 A
I ran my first half marathon yesterday and it was an AMAZING experience. I ran much faster than I usually run and consequently wound up sore... which I expected. Sooo I did the regular RICE plus ibu profin yesterday and my knees feel better but my muscles are still sore. I know I have to be gentle this week but I was just wondering what everybody does for exercise the week following a half.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.