I thought I'd write about how my post half marathon runs have been going and ask for some advice.
I ran my HM on March 27th and since then I have run 4k,16k, 6k and 15k.
The first run after the HM felt OK for the first few minutes, then I could feel my legs were really heavy. This was a new feeling for me and I just put it down to not resting enough? Then a couple of days later did 16k without any trouble at all! Two days later I did 6k and again got very heavy legs whilst running. Yesterday 15k, no problem?
So I'm a bit confused and have a few questions for the more experienced distance runners...
Have I done too much, too soon after my HM?
What is a normal running routine after a HM?
Why do the longer runs feel good and the shorter ones feel like I'm on Week 1 Run 1 of C25K?
Thank you in advance. Hope you are all well and enjoying the fresher air! Have a great weekend ❤️
Written by
AliHC
Marathon
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I have the same question so am following this thread with interest. My first HM was two weeks ago and I have only run 5K or 8K runs since. Not sure how to go forwards from here.
You're doing great! It's easy to hit post race blues and lose focus which you clearly haven't, so first off a pat on the back is in order.
There are so many reasons runs feel good or bad - nutrition, hydration, sleep, muscle fatigue and expectations are all big factors. I'm often surprised at how hard an easy short run can be, how heavy my legs feel - I think in my case it's an expectation thing, I expect it to be easy so I'm surprised when it isn't and then assume it is hard (of course in a short run the toxic 10 is disproportionately long too). It could just be that you've still been tired by the long run that preceded the shorter one - the short run is becoming a recovery run rather than a rested, easy run.
I'm not sure there is a 'normal' post HM running routine - it's whatever suits you, fits with life and makes you happy, especially just now. Take each run as it comes, on it's own merits; try not to overthink it, but to enjoy it for the opportunity it is. Happy running, you're doing great 😍
That's really helpful and makes lots of sense! 🤗 I really wasn't sure if I should have been doing certain distances after a HM or not, so I just went out and did what I felt like doing 😂
I must say, your input and influence has been wonderful throughout my training for the HM 👏❤️
Hope all is well with you and yours. Stay safe xxxx
In a normal world (🙄) there are two HM seasons - spring and autumn. People often seem to revert to shorter distances in between - maybe concentrating on speed or parkrun tourism or trail running or simply free running for sheer enjoyment after the rigour of a plan. They then start again with a new 12-16 week HM plan, with a view to a new PB perhaps.
I did my spring HMs last year then had to take the rest of the year off with injury and comeback ... arriving just in time for this year's spring HM training! So my comments are all wishful and observational rather than personal experience. Having said that, I'm really enjoying the freedom from a plan right now, with no expectations or pressure 😍. Hope you can too.
Hiya Ali I completed my first HM 9th March and have mixed my runs since but so far so good, the legs seem to be holding up ok!? Maybe you're just geared towards those longer runs perhaps ,?
Eeeek school P.E lessons used to fill me with dread 😱 Ali.... Unless you could kick a football with both feet, or were built like a tree and suited rugby our teachers weren't that focused towards teaching us, athletics and cross country were sporadic as and when occasions.
The girls did tennis and hockey type stuff, the lads weren't allowed probably as tennis racquets and hockey sticks were potential weapons 😂.
I played squash and loved it after I left school, but the lack of squash facilities are shocking unless you're in a private club.....
Then Kaboom I found running. The simplicity, the benefits the outsideness it offers, it's totally fantastic 👍, chuck in some picturesque landscapes and I'm in my element.
I just need at some point to venture off the beaten path and check out the appeal of trail running.....
Oh don't get me started on school sports! Loved sprinting, but anything beyond 200m then I hated it! But used to get entered for cross country because I was the sporty type! Got my nose broken playing hockey. Dislocated fingers playing netball. Loved gymnastics and represented the county. Also competed nationally and internationally at 100m & 200m for 10 years in the Air Training Corps 😊 But have up running for about 20 years then started again in my 40's for a couple of years, then gave it up again 🤣 But now... I feel that running with be with me for the rest of my life! The freedom, the scenery, the challenges that I set for myself! ❤️
I'll quit while I can 🙄 your sportyness puts me to shame, though I did play conkers in primary school 👍 took a squash ball on its way to the wall full pelt on my not so petite nose ( it wobbled but didn't break 🤥). Then later that game went over and twanged my ankle ligaments, holy hell that hurt.
My thoughts are that running is so far quite safe 🤞
That scene from Jaws comes to mind comparing scars 😂. How I've never broken my nose is a mystery of modern science 👁️🗨️.. I did get bopped on it back in my karate days but he was a 2nd Dan I was a lowly purple +2 and his control was errrr loose 🙁 I lost that will to train not long after. Elbows check nope I'm good regarding those, the only other blot on my copy book is the scars where air gun pellets kinda impacted my torso....... May I add I was in totally the wrong place at totally the wrong time. Oh and who ever let's the village idiot have an air rifle for a birthday present 🤬..
I definitely do not like guns in any way shape or form 🚫.
I'm off to feed the teenagers before they hit me with their Sunday requests 😂
After a half marathon for me, for probably the next 2 weeks the runs are all really hard and I don't go above 5k in the first week and 10k the second week, all at a really steady pace.
The first one I did I tried to get back into my normal running routine straight away, but then found it too hard and ended up not running for a couple of months - this was definitely the wrong move but I found it really hard to get the motivation.
I think what's normal is different from person to person, you just need to learn what's right for you. You seem to be going great so far!
Sorry to hear you were put out of action for 2 months! But hopefully all is now well! I have noticed that my speed is a lot slower! Not that I was fast before! 🤣
Guess I'll just keep doing what feels right xxx Lots of love to you ❤️
I suspect it is different for everyone Ali. In my case the HMs were ok. I took a week off after each as I recall. The full mara afterwards was the same break but resulted in many PBs in the weeks that followed. I had lots of energy. I still have those heavy leg days, but they seem to be tied to other things like sleep and nutrition. Also the day after giving blood is not wise to run as I’ve discovered. 🙂
Ah Decker thank you for that! My speed has decreased! 😂 But that doesn't worry me at all. I never thought I'd hear myself saying that I really enjoy longer runs 🤭 So I think my next challenge is to build up to a Full Marathon! I'm your opinion, would that be wise to aim for by the end of the year? 🤔
You could do a plan that picks up on your HM progress. I did a 20 week plan which worked fine. And the fact that your pace is slowed, is a good thing for longer distance anyway. LSRs or Long Slow Runs are the backbone of the marathon plans. Often the hardest thing is to slow your pace enough to manage the distance, so you are halfway there
My week of running post half marathon would be all slow, short recovery runs My first one might be very short the day afterwards - say around the block, then a 5 or 6k after a day’s rest. Then an 8k, rounding off with another 5k ish. It’s about recovery which means repair and renewal, good food and sleep 😃
Then you start building back up to your 16ks and upwards after the recovery week
Thank you misswobble ❤️ That's really useful to hear too!
My sleep is really good and so is my nutrition, but the one thing I know I have neglected is my water intake! This stems back to when our business had to closed down due to COVID-19 😢
I will endeavour to rectify this asap! Thank you! Enjoy the rest of your weekend xxx
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