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Active-Recovery Training Plan

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After completing an endurance event, it is only human to want to swear off running for the next month or two. After all, even elite runners take a break of between three to seven days after a major race, says Adrian Mok, MH Running Guy and himself an endurance athlete. But if you don’t want the fitness and endurance you worked so hard to build up to go down the drain (that means more hard work for the upcoming IPPT or Urbanathlon 2013 race), start recovering actively with this post-race training plan developed by Carmelle Cuevas Hayag, a sports trainer at the Singapore Sports Medicine Centre (SSMC).

Active-Recovery Training Plan
First week after race-day:
If there is any unusual post-race pain and soreness that does not go away after your race, or flare up during your post-race training, consult your doctor.
 
Day
Activity
Mon
Rest day, take the time to re-charge.
Tue
Schedule a sports massage – it relieves the soreness and enhances recovery.
Wed
Cross train to keep your muscles active while they recuperate.
Thu
Rest day for more muscles recovery.
Fri
Active-recovery slow run. Duration: 20-30 mins. Going beyond 30 mins turns the run into a training session. Be aware of how your body feels.
Sat
Resume training with a slow run. Duration: 30 mins. If possible, aim to cover half the distance of your shortest training run.
Sun
Slow run. Duration: 45 mins. If possible, aim to cover half the distance of your long training runs.

Second week after race-day:
 
Day
Activity
Mon
Rest day.
Tue
Active-recovery slow run. Duration: 20-30 mins.
Wed
Rest day.
Thu
Endurance run. Duration: 30 mins
Fri
Rest day.
Sat
Cross training.
Sun
Long slow run. Duration: 45-60 min

Training Guidelines:
1. While a break is definitely needed, low intensity exercise speeds up post-race recovery, says Dr Roger Tian, Consultant Sports Physician and Deputy Medical Director of SSMC.

2. Your fitness levels start to dip after five days of complete inactivity, says Mok. To prevent it from dropping too much, start an easy exercise routine, such as the above, on the third day.

3. If you require extra motivation to keep to the programme, get your marathon buddies to join you. Schedule a meal after the training session as an added incentive.

4. Include swimming, cycling, a round of golf, a yoga session or inline-skating – activities which appeal to you – into the cross-training sessions to make training fun. Such activities help improve your flexibility and core-strength, amongst others – helping you to improve as a runner, ultimately.

5. Fit and injury-free runners should be able to move into race-specific training again one to two weeks after their previous races, says Dr Tian. If you are less fit, or have a nagging injury, give yourself more time to recover.

 

 



READER COMMENTS
(Comments may take up to 15minutes to appear)
I was hit by a car on my racing bcylcie by a 91 year old man 31 years ago, while not hit by running, I know what it feels like to be hit with 98,000 pounds of force, ejected 13 stories high at a 45 degree angle and thrown 253 feet through the air and then bounced and rolled and slid another 250 feet. On permanent Disability now do to injuries from being hit by a car on my bcylcie at 55 mph by a 91 year old man my 3rd week into my Freshman year of college. What saved me was that I was climbing a huge hill. I flew 253 feet through the air and then bounced, rolled skidded and slid another 250 feet , per a forensic bcylcie accident analyist. The elderly driver never touched his brakes when he hit me so the police could not detremine an impact point. I suffered severe head and neck injuries, traumatic brain injury, severe concussion, severe whiplash, 3rd degree burns on my elbows, knees and where I landed on my right shoulder. The back wheel of my bike went through my left calf on impact and my left thumb was hand was crushed.I came back and a year later ran in the National JOCO Cross Country Championships in 1982 and in 1983, I ran 14:47 5k and 31:28 10k on a very tough course with many long and steep hills and beat 2 1984 Olympic trials quaifiers and 7 NAIA or JOCO ALL Americans and former world record holder and Olympian, Jim Ryun, who was faster in the 10k at 35 than when he was in college. After my best race in Oct 1983 my right shoulder started popping out of place and I could not run well after that. I did finnish my college degree after 8 years and worked 19 years as a reference librarian at Black and Veatch Engineering firm as a researcher before I became totally disabled before my 14th and 15th surgeries. I am writing my autobiography now in hopes that it will help other victims cope. Activist for manditory testing of elderly drivers over age 80. Trying to promote music therapy for the disabled. Recovering from my 4 th cervical fusion and 5th neck surgery from Oct. 25th 2010 and not doing well. Totally Disabled now but just got my reclining manual wheelchair and an electric wheelchair that will be able to recline soon . I have to have it recline to take pressure off my neck. I just had to have my 5th cervical surgery to remove the 14 screws and 3 rods in the back of my neck. A rod had been sticking into my neck muscle for 3 years! I am seeking a law firm to bring litigation agaist the doctor that put the rods in my neck. I am in the first stage of Kidney failure from the medicines that give me a little bit of life that I do have now. I am in bed or recliner most of the time. I hope to be able to be more active with the wheelchairs and actually get out and enjoy life some day soon. I suggest the book, Running Back, by Dave Dorr and Steve Heidenreich. Steve was in the top 10 in the 1500m and while on a training run in March of 1976, he was hit by a drunk driver and suffered and broken jaw and factured skull and severe brain damage. A year later he came back and ran less than a 4:10 1500m and obtained his B.A. Degree from Indiana University. He later earned 3 masters degrees and obtained his Pricipalship License last summer.

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