Dehydration is very common in runners, to void this, keep sipping water throughout the day.Try to keep track of how much your drinking by having a food/water intake diary. 8 pints size glasses are recommended for non-runners,anything above this is good, your body will soon tell you whether you are thirsty or not. Sometimes you may feel you are hungry but it may well be you are actually thirsty.
Carbohydrates and fluid will ensure you replenish your muscles, depleted glycogen stores and adequate protein for muscle repair.
Recommended recovery time is 1 day per mile, but everyone is different. You may feel after a few days or even a couple of days you need a comfortable pace run. This initial first run back will give you all the indications, signs, aches, pains to whether your body is ready or not. Always listen to your body, if your body is telling you to stop, then stop. Rest is as much important as training. You avoid the risk of injury by letting the body recover and repair.
Do not base recovery on your partners recovery plan, everyone is different, recovery depends on your, diet, quantity and quality of sleep ( as a mother i will tell you its tough ), general health, try not to go by your last recovery plan, I cant stress enough to base your training strictly on how you feel!!!!!!!
Avoid injury by minimizing pounding:
Because your muscles and tendons are fatigued and stiff,
it is critical not to stress them too soon.
Have a deep massage, a lot of marathon runners have sports massages to help recovery, it is also well deserved!
Well done! I too have just completed The Saucony Cambridge Half Marathon, in a whooping 1:59:31.I am now looking to get myself booked in for another one for September, really exciting.
HAPPY EXERCISING EVERYONE!
Thank you, I do try : ) but I highly recommend it, I regularly go to get my sports massage in Cambridge at
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