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Recovery after HM or longer.

Curlygurly2 profile image
Curlygurly2Half Marathon
24 Replies

I've really enjoyed the NRC HM plan, and looking forward to my race this Sunday, 3rd March.

My question is - what do you do after the race is over? CB kinda leaves us high and dry... presumably there should be some sort of recovery run a day or two after?

I was thinking maybe 3 KM on Tuesday, and again on Thursday? With some walking on the other days?

What do you do? Any other suggestions?

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Curlygurly2 profile image
Curlygurly2
Half Marathon
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24 Replies
AlMorr profile image
AlMorrHalf Marathon

Good luck for your HM this Sunday, I hope you enjoy it, most runners after a long run take a few days off running to recover although a short gentle run the next day is good.

Curlygurly2 profile image
Curlygurly2Half Marathon in reply toAlMorr

Thank you, I was thinking along the same lines, so I don't seize up!

linda9389 profile image
linda9389AdministratorMarathon

I just do whatever I feel like, when I like. Henerally I love that feeling of freedom at the end of a plan. Obviously nothing crazy, but I always want to get back out there for a gentle, totally free run 😊

MissUnderstanding profile image
MissUnderstandingHalf Marathon in reply tolinda9389

Same! There’s nothing like the feeling of doing a run because you want to instead of because the plan says you have to!!

Curlygurly2 profile image
Curlygurly2Half Marathon in reply toMissUnderstanding

I've done the plan twice, and started almost a year ago. I'm not sure what I'd do without CB to keep me on the straight and narrow! As I said to Linda, I think I shall miss the structure of the plan, and will probably do it again from the beginning!!

Curlygurly2 profile image
Curlygurly2Half Marathon in reply tolinda9389

I think I shall miss the structure of the plan, and will probably do it again from the beginning!!

Irishprincess profile image
IrishprincessAdministratorHalf Marathon

Some plans do specify what to do the week afterwards but I’ve never followed one of those and most plans just end with HM day.

I always take three days off running completely to give my muscles a complete nice rest and then return with a few gentle 5Ks. It works for me.

I’ve read that we shouldn’t do any hard runs (long or fast) for a day for every mile we ran, so for a HM that would be nice easy running for thirteen days. I do enjoy that period, no pressure and lovely running.

Enjoy it all CG. You’ll do what your body tells you to.

Curlygurly2 profile image
Curlygurly2Half Marathon in reply toIrishprincess

Thank you IP. I'm not very good at not running, so I'll probably just do a few shorter ones, and maybe walk more.

Irishprincess profile image
IrishprincessAdministratorHalf Marathon in reply toCurlygurly2

In those three days of no running I do stretches and move around a lot. Keep the blood moving.

Freecloud profile image
FreecloudMarathon

I would usually try to walk around and stretch and not stay still for a bit afterwards. Some would do a small jog afterwards, but I'm normally aching too much afterwards to do that 🤣. I would normally try and do a 3k/20 min recovery run the day after with an emphasis on going as slow and as comfortable as possible.

Best of luck!

Curlygurly2 profile image
Curlygurly2Half Marathon in reply toFreecloud

Thank you. I was thinking along the same lines...I'm not very good at staying still anyway!

misswobble profile image
misswobbleMarathon in reply toCurlygurly2

You might feel that you need a trot round the day afterwards. If not just keep moving at home. Do some yoga or go for a walk perhaps. How you feel will determine what you do.

You can do any of the guided runs without downloading a plan 😀👍🏃‍♀️

nowster profile image
nowsterMetric Marathon

As suggested by the others, give yourself a couple of days off afterwards, but do keep active so your legs don't seize up. You want to do something with easy movement like walking.

I don't think the distance of the first run afterwards matters as much as keeping the effort involved low. A half hour bimbling run would probably be ideal.

cheekychipmunks profile image
cheekychipmunksHalf Marathon

Hi CG, I’m the same as the others. I treat myself to a few days of doing very little (whilst basking in the glory!), then do some totally pressure free short runs.

I'm hopping back on the NRC plan in a couple of weeks as I need structure. My HM isn’t until October, but I’m going to do every run of the plan each week, spread out over loads of weeks!

Hope yours goes well. I’d just go with what you feel you need afterwards. Maybe nothing, maybe something - but your body will tell you. 😀

Curlygurly2 profile image
Curlygurly2Half Marathon in reply tocheekychipmunks

I agree about structure. I started the NRC HM plan last March, like you doing every run but spread over a bit more time. I wanted to see if I was up for the distance before I signed up, so gave myself lots of time. I've been through it now twice, and thoroughly enjoyed it. I can't see any reason not to do it all over again!

Hedgehogs123 profile image
Hedgehogs123Metric Marathon in reply tocheekychipmunks

you've all reminded me I need to check out the training plan again, I have a HM coming up in April, although have been doing a lot of varied training runs, so hopefully will be ok.

Dendev75 profile image
Dendev75Half Marathon

Good luck for your HM race this Sunday 🥳🎊

I’m also training for a half marathon (first one) and was only saying to my friend ‘what do we do once we’ve finished?’

I don’t want the miles in my legs to just drop off but I’m not sure I want to keep training for that distance as it takes over enjoying shorter runs.

nowster profile image
nowsterMetric Marathon in reply toDendev75

There are longer distances available. I got up to 26.22km before I had to cut back. I also did a half marathon as a long run every month for just over a year. None of them were races.

I enjoy doing a longer run every now and then.

Dendev75 profile image
Dendev75Half Marathon in reply tonowster

So did you do short runs the rest of the month and just do one long one? I’d be scared my body would go into shock if it’s not used to doing it on a regular basis.

I feel like I need to book another half but in a few months time.

nowster profile image
nowsterMetric Marathon in reply toDendev75

During the rest of the month I did a mixture of runs: 2 miles (3.2km), 5km, 10km and a few distances in between.

One mad month I did two consecutive Sunday HMs.

I've only ever done one paid-for race with medal and goodie bag at the end: a 10km that a group from work persuaded us to sign up for. Thirteen people from work originally signed up for it, it was postponed a couple of times due to lockdowns being extended, then it went ahead in October 2021, and only four of that original thirteen showed up on the day.

Hedgehogs123 profile image
Hedgehogs123Metric Marathon in reply tonowster

wow, thats pretty impressive!!

Curlygurly2 profile image
Curlygurly2Half Marathon in reply toDendev75

I will almost certainly do the NRC plan again, there are plenty of shorter runs on there, actually only a few over 10K. I guess it depends on what distance suits you.

Oldfloss profile image
OldflossAdministrator

Go you for Sunday!!! A very short, very gentle, jogette the next day can help things along... ease any tightness.. x

Hedgehogs123 profile image
Hedgehogs123Metric Marathon

Not an expert at all as only done one official HM but have done lots of other long runs and hill training runs, and i just go with the flow and see how I feel. Ive usually rested for the day afterwards and then had a gentle run a couple of days later.

See how you feel would be my advice. Enjoy your race!! 😀

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