Recovery after first half marathon?

[Orangemini11]

My hubby and I just did our first half Marathon.🏃‍♀️🏃‍♂️We have a few blisters between us. I’m not sure of the best way to recover? I read no more than 10 minute runs for the first week, then to slowly build back up to 5K. Thought I’d do some cross training at the gym.

[Irishprincess Graduate10]

Well done and congratulations to you both! If you head over to the Marathon and Race Support page you can claim your well earned badge!

healthunlocked.com/marathon...

The important think is to keep moving so you won’t stiffen up. Walking is good and gentle stretching won’t put pressure on already tender muscles. Keep drinking lots of water as that flushes away any remaining lactic acid and eat well to help repair torn muscles - protein is good.

Personally I don’t run at all for about 5 -7 days after a HM but that’s me as I like to give my body a good rest. But you could go for a gentle trot in a few days if you feel like it or try a walk/run to ease back into it. Keep everything slow.

Every body is different so you’ll judge what’s good for you.

But very well done, it’s a brilliant achievement 💪

[Orangemini11 Graduate10 in reply to Irishprincess]

Thank you so very much for your great advice and good wishes. I’m going to have a rest for a few days and take my dog 🐕 on some long walks. I’ll keep things slow!

[Irishprincess Graduate10 in reply to Orangemini11]

Enjoy!

[nowster Graduate10]

Definitely rest at least one day, but don't be totally inactive.

Regarding preventing blisters: socks. The trick is to wear a thin sock on the foot, and then put a normal sock over the top of that. The rubbing will be between the two socks and not between the sock and the foot.

You can get specialist running socks that have a similar structure as wearing two layers.

Alternatively, toed socks can help.

[Orangemini11 Graduate10 in reply to nowster]

Thank you for the socks tip, I’ll try it! Ive just worn normal trainer liners before.

[Grannyhugs Graduate10]

Congratulations on you 1/2 marathon, fantastic effort. I agree with above comments, take a rest from running but definitely keep active, walking enough to loosen muscles. Sitting will just cause everything to seize up. Happy running 🤗

[Orangemini11 Graduate10 in reply to Grannyhugs]

Aww, thank you Grannyhugs. I’ve become a runner late in life. Really enjoying it and can’t believe I’ve managed a half Marathon. Definitely have the running bug now and feeling the benefits! Happy running to you too!

[Grannyhugs Graduate10 in reply to Orangemini11]

I’m on my way to 1/2 - held up by the heat🤗

[Orangemini11 Graduate10 in reply to Grannyhugs]

Goodluck, you'll do it! I was later than planned due to heat or down pours!

[sparky66 Graduate10]

Congratulations to you both on your HM 👏👏👏I ran my first on Saturday and was going to do a 5K tomorrow, not so sure now reading some of the advice here..

I walked in the afternoon after my HM and had a rest day yesterday, done my usual workout this morning felt a little tougher.. I guess I will see how I feel in the morning..

Wishing you both a quick recovery 🙏

Huge achievement well done 💥

[Orangemini11 Graduate10 in reply to sparky66]

Hello Sparky,Congratulations on your half Marathon 💪👏 🥇

Thanks for your advice. Like you, I did a walk after the HM on Sunday and walking yesterday. I’ve got blister plasters which are good. Might do my usual gym session later today.😀Goodluck with your recovery.

[sparky66 Graduate10 in reply to Orangemini11]

AHH good for you!!! I'm sure it helped..My gym session yesterday was tough as you might find yours, could feel aching in my lower back so I cut the speed a little on my treadmill walk..

Today I decided not to run as I had planned.. I had researched rest and recovery after a HM said we should take at least a few days off from running..

I done my usual workout regimen and was happy to feel my normal.. good luck with yours..

Still we just ran a HM 🥇💪

We should be kind to ourselves x

Good luck 🙏

[Orangemini11 Graduate10 in reply to sparky66]

Hi Sparky,Pleased to hear you’re back at the gym and all good. I’m keeping up 10,000 steps a day walking. I went back to the gym yesterday and like you, had a slight lower back ache, gone today.

Once back running, I’m not sure what to do next.

I’ve entered a 10K in September. So for now just thought I’d mix up the runs on my plan and maybe do a few longer runs than 10K. What are you going to do with your 🏃‍♀️ running?

[sparky66 Graduate10 in reply to Orangemini11]

Morning 🌻Sounds like you're doing great, glad you feeling good 💪

I ran a nice 5K this morning..was fine no aches at all, just took it a bit slower.

I think I'm back to normal and will try a 10K on Friday 😊

I've also got another 10K race book but mines in two weeks..Eeeek 😳

But I think I will be fine..

I think I just intend to run 3x a week a 5 a ten and maybe a 10Miles every couple of weeks.. don't think I will attempt another HM for a while yet 😂

Whatever you decide.. just enjoy your running 🙌🏃‍♀️🏃🥳

Good luck x

[Omiah Graduate10]

Well done! What a great feeling!

[Cowladyrunning Graduate10]

Congratulations! I think I just stuck to walking after mine as couldn't even think of running! Good advice above.

[Orangemini11 Graduate10 in reply to Cowladyrunning]

Thank you and congratulations on your half Marathon 👏I’ve just had some long walks so far.