Rest your running mojo

A common trap runners can fall into is being excited by a recent performance and can become keen to get back into the swing of things straight away. I’ve seen far too many runners jump back into solid training too soon following a tough, or a rewarding, race and then wonder why they’re struggling physically and psychologically six weeks later.

"Down time" is important not only to allow your body time to repair but also to allow your mind to recover. You require the down time to ensure your "running mojo" doesn’t take a bashing.

The muscle damage incurred from running a Marathon ,may divert some immune cells to muscle repair and weaken others, leaving the immune system less able to protect against infection. It’s therefore advisable to be extra cautious post "Marathon" when socialsing with individuals who may be ill.

Even though you’ll have a great reason to celebrate be aware that excessive alcohol intake will slow the recovery process. A healthy diet immediately post race and continuing for days following will give your body a great chance to recover much faster.

Bridge Run: You may only require a few non running rest days to fully recover.

Half Marathon: The best part of 2 weeks will be required. This can involve minimal or no running for the first week however walking (followed by light stretching) can be therapeutic as it helps to flush out muscle waste and tightness. Involve a light training week the week after with no fast efforts. Normal training can be resumed two weeks after the Half Marathon.

Marathon: The best part of 4-6 weeks rest is required. This can involve no running for the first week (once again walking will be beneficial) and gradually resuming your normal training program over the next few weeks. It’s advisable to refrain from speed work andracing for at least four weeks post Marathon.

Ideal stretches for runners can be found here.