31 Jan '17, 12pm

How to recover from your first half or full marathon:

Please keep in mind that every runner’s plan is unique and this is a guideline to the flow of a recovery rather than an exact plan. You can tweak it to make it your own. The idea is to emphasize the intensity and volume as you heal, because poor recovery is a common mistake that’s easy to make when we’re in the postrace high. Also important to mention is that every recovery is like a fingerprint—unique—and the secret truly is to listen to your body and serve up what it asks. For instance, you may run the half at a harder effort, or the weather ends up being hot and demands much more from you. This race will likely take more TLC than a race that is in perfect weather (54 degrees) where you race less intensely. Recovery begins the minute you cross the finish line and extends for weeks post race. Read this column to learn what to do in the first 24 hours to speed the rate of ...

Full article: http://www.runnersworld.com/ask-coach-jenny/how-can-i-rec...

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