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Taking time off after racing, how much and why?

  • 22-06-2013 12:46pm
    #1
    hypersonic
    Registered Users, Registered Users 2 Posts: 320 ✭✭


    is there any science behind this? for a 10k I'd take maybe 2-3 days off, but I''ve heard people say "one day off for every mile raced" so even for a 10k should I take 6 days of rest/very easy?
    would people really take 26 days off after a marathon?


Comments

  • #2
    Letyourselfgo
    Closed Accounts Posts: 768 ✭✭✭Letyourselfgo


    It's not days off, it's easy running days (no sessions).


  • #3
    hypersonic
    Registered Users, Registered Users 2 Posts: 320 ✭✭hypersonic


    Letyourselfgo wrote: »
    It's not days off, it's easy running days (no sessions).

    should you take the time off even if you feel ready to get back to training after a day or two? has it every been studied, or would you know of a book that might cover it?


  • #4
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    hypersonic wrote: »
    should you take the time off even if you feel ready to get back to training after a day or two? has it every been studied, or would you know of a book that might cover it?

    Even if there are studies, they would generally give you an "average" time. You'd still need to find out what works best for you.

    My own experience is that doing 30-40 minutes of easy running a day leads to better and faster recovery than full rest.

    The "one day off for every mile raced" rule does not recommend not running at all but not running any hard workouts instead.


  • #5
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    hypersonic wrote: »
    has it every been studied, or would you know of a book that might cover it?
    It's more of a common sense approach to recovery, rather than anything specifically explored/documented by the scientific community. I haven't always had common sense though, and did a session just a few days after pacing a buddy in a marathon, and then couldn't run pain-free for three months.

    Having said that, if you are not running to your capability, then your recovery will be far quicker. If, for example, you can run a 10k in 38 minutes as part of a tempo session, then running a 36 minute 10k as a build up race (rather than a goal race) shouldn't take too much out of you, and you should be in a position to do a hard session a few days later. If, on the other hand, your previous PB was 40 minutes, you train two months for a 10k goal race and run 36 minutes, then yes, you should consider not completing any hard sessions for 6/7 days and concentrate on making sure you are suitably recovered. Even if it didn't result in injury, a hard session within a week of a goal race would likely be counter-productive, in terms of slowing recovery and potential for over-training.

    What's the hurry anyway? Running's for life, not just for christmas!


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