Why Recover?

There is a very basic rule of training: Stress + Rest/Recovery = Adaptation. (From Healthy Intelligent Training by Keith Livingstone).
This is the guiding principle of the Lydiard Training Method. Stress without rest/recovery leads to illness, injury and ultimately impacting the runners goal performance.

How Recovery Builds Your Aerobic Engine

Here’s a good example. On Lydiard Saturday’s are normally a higher intensity workout such as a Out & Back or a Progress Calibration Run. These are also known sometimes as Sub-Threshold or Threshold run. Depending on where the runner is in their training cycle, the pace for these and duration may be approaching goal race pace. In other words, a hard intensity effort with sustained heart rates over 170. This is a difficult and challenging workout.

It’s critical an effort like this is followed by a long aerobic run within 24 hours. During this run you are burning fat, building capillaries and servicing recovery of your muscle fibers at a which is very low intensity.

Recovery vs. Overtraining

Take a look at these two charts below. The first shows that physiologically your fitness gain actually occurs during the SLOW RECOVERY RUN. The second shows what happens if a runner simply continues to stress their body without the proper aerobic runs to facilitate recovery. It’s a downward spiral to illness and injury and may cause you to take a break in your training.

Implementing Recovery in Your Training

Its important to be sensitive to other activities you are doing. Once your have done your hard Saturday Out & Back or PCR, you have torn down your muscle fibers. You have to allow repair time before doing something else hard, no matter what it is. Normally at least 48 hours is required. You are in a weakened state, injury happens easily.
Remember stress and then recover with a long slow aerobic run. Its science based.

Please stop in the store to learn more about the Lydiard Method. We are trained Lydiard coaches and can help you sign up. While your personalized plan costs $100, and goes to a non-profit, we provide the day to day coaching at no additional charge.

Want to build a recovery strategy that works? Running Niche coaches use the Lydiard Method to help runners balance training stress and recovery. Stop by the store or join our Run Club to connect with our coaching team.

Integrating Races in the Last Four Weeks of Training

Many of our Lydiard Method training runners are now in Phase Four which is called “Integration”. This phase is the bridge to peaking in goal race. Workouts within this phase are designed to simulate race conditions. Most of the hard work is done, and it’s time to start reaping the rewards, while keeping your target race top of mind. We had several runners jump into races last Sunday at the Creve Coeur Half Marathon. More on that in a few minutes.

Progress Calibration Runs (PCR) are used to practice pacing skills, simulate race conditions, get used to racing flats and try different fueling strategies. PCR’s are controlled steady state runs done at faster paces and designed to push the second half of the distance. The runner generally finds they are performing these faster than expected as their fitness level is more tuned now as they head into the tapering phase. These are strong but not full out or even 90% efforts. PCR’s can be done in a race if the runner is disciplined and doesn’t get tempted to “race”. They should also always feel that when finished they could have continued on. These are best done by actually entering races to fully experience the entire process from pre-race through to cool-down. Be sure your warmup and cooldown appropriately and under no circumstances should one sprint at the end as this increases the likelihood of injury. Save it for the real target race! Also, one important hint, do not start out too hard, work your way into it. And keep at 90% or below effort.

This past weekend we had two runners enter the Creve Coeur Half. All ran well, and their effort was well within their target pace range. They, as our other Lydiard runners, ran this on top of a couple harder workouts on Tuesday and Thursday prior at they are still in integration phase and not tapering yet. Shown in the pic here, Bree, Emma, Heather and Marie all achieved their target paces, Brennan actually won the 7k, while Caleb and Tracy also hit their pace plan. All these runners approached this as a workout and is part of their Lydiard training plan.

Now, the timing is right to jump in a couple races as a part of your training. Do not “race” them and be sure you understand what is important to get out of the workout.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

What do Mitochondria do in Muscle Tissue?

Why is building a solid aerobic base so critical? The foundation for a successful performance in your goal race starts many weeks before during the aerobic base building phase. This segment of training builds your "aerobic engine" which in turn allows you to handle your harder workouts as you progress through your training plan and building fitness.

Why Aerobic Base Building Matters

Remember there is "running" and then there is "training". There is a huge difference. Training is based upon science and building certain physiological systems you will need at full capacity to do your best in your goal race. I came across this chart recently which does a great job of simplifying why slower aerobic running is critical in building a good aerobic base.

Understanding Mitochondria’s Role in Muscle Tissue

It comes down to that little engine at the cellular level called Mitochondria. You want as many of these guys as possible. Slow aerobic running during base building has been shown in some studies to actually double the amount of Mitochondria! So as you are out there putting in your time on your feet and your friends are asking why you are running so slowly, here is your answer.

Building Mitochondrial Density the Lydiard Way

Within Lydiard Training, Aerobic base building is 10 weeks of a 24 week program. It truly is the foundation upon which the next four phases in sequence are built: Hill Strengthening, Anaerobic Development, Integration/Coordination and Tapering.

Shoe Rotation is an Important Part of Good Training

During our daily running shoe fittings, we often get the question; “Is it better to rotate shoes, or have more than one pair of running shoes?”

The answer is yes particularly for 4+ days a week runner. Following are some thoughts from Jen and Bob at Running Niche about the benefits and how to approach selecting a rotation.

What’s The Benefit?

Wearing the same shoe for all your running can lead to overuse injuries. The same shoe creates the same strike and muscle fiber patterns over and over, step after step. This leads to fatigue and ultimately fiber breakdown. By rotating different shoes, the strike patterns change in a mild way and in turn fire muscles and tendons differently, reducing overuse and possible injury.

How To Approach a Rotation?

There are several pieces to this as there are different types of training needs. We think about it in this way:

• Long Run:  These are for those long aerobic runs.

• Daily Trainers: These are for those aerobic runs and recovery days.

• Harder Effort: For those workouts of a higher intensity such as a Tempo run.

• Racing: Obviously for race day or select very high intensity workouts.

Need help building your shoe rotation? Visit Running Niche in St. Louis for a professional shoe fitting and personalized rotation recommendations based on your training plan.

Type	Long Run	Daily Trainer	Tempo	Racing
Beginning	High or Medium Cushion	Medium Cushion	Lightweight	Lightweight
Experienced	High or Medium Cushion	Medium Cushion	Lightweight	Lightweight/Nylon Plate
Elite	High Cushion	Medium Cushion	Lightweight Nylon/Plate	Posible Carbon Plate

Let’s take long run and daily trainers first. Once you know if your foot plant is neutral or requires some level of stability it is a matter of trying several different models from within a brand or across brands. Out of these brands one may be better for you based on your foot shape, arch type, and strike. As an example: Brooks Ghost 15 is a workhorse neutral daily trainer. Its higher cushion counterpart is the Glycerin, which contains an entirely different foam. These two would make a fine rotation as they fit somewhat alike but due to different foams cause a slightly different foot strike. Another option would be a Ghost along with a New Balance 880. Again, two totally different foams with mild fit differences. Another way to go within Asics is the Cumulus along with the Nimbus, medium cushioning vs. max cushioning. Similar fits but different foams. One is firmer and the other softer. These are just examples to show how to mix it up and drive different muscle fiber firing.

For harder effort workouts such as a tempo run, its important to move a bit lighter but ensure proper cushion and responsiveness. Good examples of this type of shoe are the Saucony Endorphin Speed which contains a PEBAX foam along with a flexible nylon. plate. Other good options are Brooks Hyperion Max, New Balance FuelCell Rebel or Hoka Mach. Each of these fits differently and have unique foams, but the commonality is that they are all quite light.

Racing shoes are just that, they should be reserved for those special days or key workouts. These are not daily training shoes. Entering consideration as well is carbon plate tech. There are wonderful racing shoes available these days and in many cases the tempo shoes we described above will be the best racing shoe for most runners. For some runners carbon tech can provide benefit, but consideration must be given to the speed the athlete races at and their biomechanics. In general, if one can run a marathon at sub 3:30 and has efficient biomechanics more than likely there can be a performance benefit. While still relatively new, research is starting to come out about the effect carbon shoes are having on certain runner populations. The stiff plate changes biomechanics, sometimes for the worse, causing metatarsal and navicular stress fractures. This is due to the impact stress being focused on these two areas with carbon plates. Second the high stack height and the soft responsive PEBAX foams can be too unstable for some leading to over pronation and too much stress on the knee joints. And, as I saw as Saturdays Frostbite races, severe over pronation. Painful to watch. Second, for some paces at 3:30 marathon plus, some studies are now indicating negligible or negative performance improvement. This can be attributed to the high stack heights and soft foams’ impact on biomechanics.

In short carbon racing shoes are special and for racing, don’t fall into the trap of wearing them as daily trainers. It can lead to injury, just as wearing the same training shoe for all your runs can. Just as with your training, carefully consider the proper shoe rotation to best fit your needs given your training level. And get properly fitted by a specialist.

Pulling the Plant Up by the Roots

“There is an impressive workout, then there is the RIGHT workout”, "It’s always better to under-do training than over-doing it”. -Master Coach Arthur Lydiard

Many are headed rapidly towards their date with a goal race, Spring is rapidly approaching.

Maximizing Training Benefits: Avoiding Common Mistakes

If you have followed your training plan well, its about this time, that you’re starting to feel pretty good. Those long aerobic runs are easier, your Out & Backs or Progress Calibration Runs are going quicker with the same effort, while your intensity is going up your mileage is going down. All positive signs your fitness level is “coming round”.

What 'Pulling the Plant Up by Its Roots' Means

About this time, it’s quite natural to want to “test yourself”. Coach Lydiard used to call it “pulling the plant up by the roots”. You want to see what’s there, how things are coming along. But beware, this is one of the worst things you can do at this point in time. As with plants, once you pull up the roots, it may or may not do well once you replant it.

The Risk of Overtraining Near Race Day

What happens is this: You’re feeling too good on a harder, tempo type workout and all of a sudden, your pushing the pace. Too fast. In some cases, well in excess of goal race pace. Just because you can, doesn’t mean you should. Physiologically, even though you felt good, you are breaking yourself down, not building up and adding fitness. Its almost like you’re running your race in training. This isn’t training, this is simply running. Training is thoughtful, purposeful and controlled.

Trust the Taper Process

This is not the “right” workout and “it’s always better to under do it than overdo it”. Trust in your plan. See it through. You won’t know your real potential on race day unless you allow the plan to play out. On Lydiard training there are times where controlled racing situations are recommended. Usually this comes about four weeks out from race day and specific parameters are laid out to stay within, based upon how the prior three weeks workouts have gone. From these we then analyze the run and use this information to drive race strategy.

Remember, trust in your plan. By pulling up the roots, you may kill the plant.

If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Muscle Fiber Damage in Runners

In my previous blog about the Reasons to Stop Doing the 20 Mile Run, I noted that one of the dangers of being out on your feet for longer than 2:30 to 3:00 hours is muscle damage at the fiber level. Under a scanning electron microscope, healthy muscle fibers show tight, aligned bands. After a lengthy bout of exercise those bands become disrupted and crooked. After 14 days of recovery the fibers are still dis-jointed and not returned to their non-injured state — this is called Delayed Onset Muscle Soreness or DOMS.

How to Accelerate Muscle Fiber Repair

After 14 days of recovery the fibers are still dis-jointed and not returned to their non-injured state — this is called Delayed Onset Muscle Soreness or DOMS. There is a very fine line between productive training stress and excessive damage: your aerobic run should be just long enough to stimulate adaptation, but not so long that recovery becomes prolonged.

When Damage Becomes Injury

There is a fine line between fitness gain and injury — be sensitive to it as you embark on your weekend training runs. Remember Dr. Jack: he advocates no longer than 2:30 to 3:00 on your feet in one bout of running. Consider this: Grete Waitz never ran more than 12 miles in training for the 1979 NYC Marathon — and she won. She trained 80-90 miles a week, but the key was how she put it all together. That's the difference between running and training.

If you'd like to learn more about structuring your training to minimize muscle damage and maximize recovery, stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches.

Managing Training with Cancelled Goal Race

Sometimes your goal race gets cancelled, and you are faced with tough training plan decisions. Finish it out? Cut bait now and refocus on Fall goal race? Here are my thoughts on this through the lens of the Lydiard Training Method.

Adjusting Your Training Plan by Timeline

• Scenario 1: You are in the last 2-3 weeks before goal race. In this situation its best to finish it out and run a simulated race on goal race day. The thinking here is that you’ve done 90% of the plan and are in great shape. Why not see how good? So on “race day” here’s what I’d recommend: If your race was a full marathon, run a hard 10 miles, half marathon or even 15 miles at race pace. Push it and see what you can do. Prep for it the day before just like it was a real race. You then can use this time to help drive your Fall training plan and there will be important learnings coming out of it to evaluate. If you goal race was a half marathon then either do a 10k, 10 mile or a half. If it was a 10k, then either do a 10k or 5k.

• Scenario 2: You are in the last 6 weeks before goal race. This one is more complex. You have a choice to make. One is complete the plan which takes you to early May, run your simulated goal race, recover, then start your Fall cycle. The other choice is to shorten your current cycle, go immediately into one week of integration, then one taper week. Then run a simulated goal race. This would take you to mid-April, then take two weeks of recovery before you start your Fall cycle. The same simulated race guidelines as noted above apply here too.

• Scenario 3: You are 6+ weeks out and you feel your goal race has a good shot at not being cancelled. These would be races in late May and into June. My advice here is to continue your plan as scheduled for the time being. You are continuing to build fitness. Best case is your race happens; worst case is you need to shut it down early. In that situation follow the advice noted above in shortening your cycle.

Moving Forward After a Cancelled Race

If you would like to learn more about the Lydiard® Method, please email info@runningniche.com or visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Not sure what to do next? The Running Wizard is a free tool that builds a personalized Lydiard training plan based on your goals and current fitness. Stop by Running Niche to discuss your options with our coaching team.

What Makes a Great Running Coach?

Finding the right running coach can make the difference between spinning your wheels and achieving a real breakthrough. But what qualities define a great coach? Here are the key characteristics that set an effective running coach apart.

What to Look for in a Running Coach

1. In-Depth Knowledge — A great coach possesses a deep understanding of training principles and the underlying physiology. They can explain the purpose and benefit of every workout, so you're never just going through the motions.

2. Open to Dialogue — A good coach welcomes questions about training methods. Constructive dialogue leads to better understanding and better performance.

3. Values Commitment — Time and dedication are everything in distance running. A great coach emphasizes this from day one and holds athletes accountable throughout the journey.

4. Asks and Listens — By actively asking questions, a coach understands what's happening in the athlete's life and adjusts the training plan accordingly. Life happens — a good coach adapts.

5. Intuitive Adjustment — An effective coach knows when to modify a workout or call a rest day. Emotional fatigue and minor discomforts escalate if ignored. The best coaches catch this early.

6. Motivates with Honesty — Great coaches motivate without inflating expectations. They give straightforward evaluations of progress and fitness — even when the truth is hard to hear.

7. Real-World Experience — Having experienced training, racing, successes, and failures themselves, a competent coach draws from personal experience to guide athletes through the same challenges.

8. Accreditation and Expertise — Proper accreditation matters. It demonstrates a clear coaching philosophy and a thorough understanding of training methodology.

Pictured above: coaches Bill Bowerman, Nobby Hashizume, and Arthur Lydiard. Nobby is one of the world's foremost authorities on the Lydiard Method and has been an invaluable resource to Bob and Jennifer at Running Niche, helping interpret Lydiard principles and sharpen our coaching approach.

Ready to work with a coach who embodies these qualities? Bob and Jennifer are both Lydiard Certified Coaches offering personalized training plans for runners of all levels. Stop by the store or join Team Running Niche to get started.

How to Run Slow to Run Fast: The Science Behind Lydiard Aerobic Training

One of the most common questions we hear at Running Niche is "why am I running so slowly?" Coach Nobby Hashizume — one of the world's foremost authorities on the Lydiard Method — answers that question better than anyone.

Why Elite Runners Train Slow

"First of all, the largest portion of the Lydiard training plan are Aerobic Long Runs. One of the most frequently asked questions is; why so slow? I cannot stress enough the fact — my good friend Toshi Takaoka ran a 2:06:16 marathon, yet he ran 90% of his training at 8-minute-mile pace.

Kenyan legend Henry Rono set 4 world records within 81 days in 1978. His training was divided into three categories: Snail pace, Ostrich pace, and Deer pace — four days a week at Snail pace, around 8-9 minute miles. He learned this from 4x Olympic champion Lasse Viren, who ran 70-90% of his miles at under 140bpm heart rate.

There's no such thing as running too slow. It is always better to go a little too slowly than too fast — you have to learn how to run slow in order to run fast." — Nobby Hashizume

Build Your Aerobic Base the Lydiard Way

The oxygen consumption diagram above explains why: easy aerobic running keeps your body in steady-state oxygen consumption, building mitochondrial density and aerobic capacity without accumulating oxygen debt. This is the foundation of the Lydiard Method.

Ready to build your aerobic base the right way? Bob and Jennifer at Running Niche are both Lydiard Certified Coaches who develop personalized training plans built on smart, easy running. Stop by the store or join our Run Club to get started.

Lydiard Peaking

Peaking is about being ready on your goal race day. Ready in every sense from physical to mental and all the other variables which go into preparation. It’s a long road to get to this point: Aerobic Base Building, Hill Strength Training, Anaerobic Development, Integration, Taper then Peak.

The Lydiard Pyramid, shown here, is designed to train the specific systems, in sequence, to lead you to a peak performance on race day. Do the work and you stand a good chance of attaining your goal!

Signing up for a Lydiard plan is done via The Running Wizard. You will be asked a series of questions to drive the plan specific to you and your current fitness level.
Here is the link to The Running Wizard: www.runningwizard.net

If you would like to learn more about the Lydiard® Method, please stop by the store and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Want to peak at the right time for your goal race? Our Lydiard Method coaching builds every phase—from base to taper—around your race day. Join our Run Club to train with runners who share that focus.

Marathon Fueling Strategy: What Gels to Use and When

Race Day Fueling Strategy

In the Lydiard Method, runners don't use gels during training runs — except in the final 4-5 weeks before their goal race. During base building, the goal is training your body to burn fat efficiently, its most productive and sustainable energy source. Introducing gels short-circuits that adaptation by supplying quick carbohydrates instead.

When it is time to practice fueling, we recommend testing several options during moderate-length training runs to identify any digestive distress and gauge how each gel affects your energy levels. Never try something new on race day.

Choosing the Right Gel

The chart below compares four gel brands. Maurten has the highest carb count and is all-natural — its calcium content allows it to pass directly through the stomach to the intestine, where it's broken down and absorbed quickly. Huma is also all-natural and fruit-based. GU and Maurten absorb differently, so the right choice depends on your digestive system and projected race time.

Everyone responds differently to gels, so test each well before race day. We carry multiple flavors in most brands — Maurten is the exception, available only in a neutral, unflavored form.

Not sure which gel is right for you? Stop in and talk with our coaches — we'll recommend a fueling strategy based on your target race time and the brands that work best for your system. Shop our full selection of running gels.

Progress Calibration Runs: How to Train at Race Pace the Lydiard Way

What Is a Progress Calibration Run?

Different training systems have different names for essentially the same type of workout. In Lydiard training, once the aerobic base is built and the runner is well into hill or interval training phases, there is a once-per-week Progress Calibration Run. Under Tinman training it's called a "critical velocity run" — under Canova a "fast continuous or fast progressive run."

How PCRs Work

These workouts come at specific times during the training cycle as the runner progresses through their plan. A Lydiard PCR is based on heart rate and pace. HR can go as high on average as 175. Pace builds to faster than race pace for a specific duration. The physiological benefit is getting the body used to faster, steady-state, just below lactate threshold running.

The mental benefit is equally important — the runner learns what fast pace feels like, and as they progress through the cycle they learn they can maintain that faster pace with the same effort. Done properly, augmented by recovery runs and the other Lydiard workouts during the week, the runner can run faster pace at the same heart rate week over week.

PCR in Practice

During a PCR there is a defined duration and heart rate range to monitor. The goal: run each mile progressively faster by a few seconds and still feel like you could have gone further. Here's Lori G's PCR from Saturday — a textbook example. She averaged 9:42, HR well within range, each mile progressively faster. In about four weeks she'll be running these at her 9:00 min per mile marathon race pace for longer durations at the same heart rate. There are no shortcuts — do the work, you earn the benefit come race day.

Want help interpreting your calibration runs and adjusting your training? Stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches. Browse our GPS watches to track your PCR heart rate and pace data.

Why One Successful Marathon Per Year Is the Smart Approach

What do you do next after your fall marathon is complete? So, you just finished NYC. Achieved your goal. Now what? Got this question the other day. Here's a path to consider.

How Many Marathons Should You Run Per Year?

Endurance training is an iterative process. Lydiard Method training cycles build on one another. As I've said before, building fitness is about stress and recovery. Assuming you are on a smart post marathon recovery plan of a few weeks, now comes the decision about what to do next. I've always felt that one successful marathon per year is smart. How you measure that success will vary from runner to runner, but for me it was time improvement.

Use the Spring to Build Speed

Now consider working on your shorter distances and pace in your next cycle. For example, for the Spring target a 5k or 10k. A plan for these, while still providing a good aerobic base building component, will have you working on shorter, yet faster paced tempo runs, fast interval sessions during the anaerobic phase and of course testing yourself in controlled races as you head towards peak. The beauty of this is once you complete this cycle, you can move right into your marathon training cycle for Fall with an 18–24 week plan. The benefits? Your fitness level will have increased, your aerobic base will have grown, your fundamental speed will have improved, and you will have set yourself up for a productive next training cycle for a goal half or full marathon.

If you'd like to learn more about the Lydiard Method, stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches. Join our Run Club to stay consistent between cycles.

Training Consistency

You’re in that period after your goal race. Heading into the holidays. It’s easy to fall into that trap of “Oh I’ll start my next plan in a few weeks” or “I’m still going to run but not in a set or structured way”. I’d ask you to consider the following as you set your path.

Under the Lydiard Method, just as the phases within a cycle build upon one another, training cycles in total also build upon each before it. Remember that training is an iterative process, disrupting this process leads to a decline in fitness. As you finished your fall cycle, took a month of recovery running if you ran a marathon, you’re ready to start the next cycle for spring. You are starting this cycle at a much higher level of fitness as you just completed 18-24 weeks of training. Your new training cycle plan will be consistent with your new fitness level. This means not only will the intensity of your Out & Backs, Progress Calibration Runs and Intervals will be higher but also your aerobic runs pace will be a bit faster. And your goal race projected time will be faster. As an example: A 4:20 marathon for Fall sets you up for a 4:10 marathon for Spring, if you begin a new training cycle. Or a 3:55 leads to a 3:45.

However, if you skip a cycle, essentially this means you are starting over at the same place you were as you began your Fall cycle. And that assumes you have maintained some sort of aerobic base during this down period.

I also understand that for some, moving into a new, equally intense cycle may not be ideal at this point in time. Remembering the principles of consistency and that training is iterative, the Lydiard Method offers additional options to maintain and build your fitness.

Different Lydiard® Method training plans offered at www.RunningWizard.net.

I advise our marathon runners to focus in Spring on a 10k or Half Marathon premium plan to work on enhancing their endurance and speed. While these can be 24 weeks in duration, they also can be shorter.

For some it may be best to embark on a “Base to Race” plan which focusses on aerobic conditioning and can be as short as 10 weeks.

In either case, each will help set you up to begin your Fall marathon training cycle in a higher state of fitness setting up the opportunity for you to again achieve your target race goals whatever they may be.

Lastly, there is a myth out there that the Lydiard Method is just for marathoners or “fast” runners. It’s not. The principles of periodization work for all runners regardless of their experience level. It’s personalized to you and your starting fitness level. That is why there are Up and Running or Up and Racing plans for those starting out in their fitness quest or coming off injury or surgery (like me).

If you would like to learn more about the Lydiard® Method, please stop by the store and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.

Struggling to stay consistent between race cycles? A Lydiard Method coach keeps you on track with structured plans that build on each other year-round. Join our Run Club to stay accountable with a community that shows up every week.

Post Race Recovery

So, you just finished your half or full marathon. You are now entering the post-race recovery phase. This next phase is critical to complete before you start another training cycle. A good rule of thumb is that you need one day of recovery for each mile run in the race. So, 13 days of rest for a half marathon and 26 days of rest for a full marathon.

The reason why is quite simple; you have damaged the muscle fibers in your legs. You may not feel it but it’s there at the cell level, its deep tissue damage. These fibers have to repair themselves and this takes time and care.

Recovery doesn’t mean no running. It means take a few days off, eat well, re-hydrate and rest. But you can run. This is the time to really listen to your body and do feeling based jogging or running. Take it slow and easy, your body tells you what you can do.

In looking back at my training logs, I noticed the day after the marathon I did real slow jogging. Then for the next five days simply jogged how I felt each day. It was not only a physical rest and repair but a mental one as well. This continued for three weeks while I recharged. By week four I was feeling good again and mentally ready to start another cycle. While I was disciplined in terms of running most days, I also felt confident taking a day completely off if I didn’t feel recovery progress was being made. And do not underestimate the importance of mental recovery, taking a break from training is actually training.

Here's an example of a recovery week for a 6 day a week runner:

• Sunday: slow jog of 45 minutes

• Monday: slow jog of 25 minutes

• Tuesday: slow jog of 35 minutes

• Wednesday: 25-minute jog with some strides

• Thursday: slow jog of 35 minutes

• Friday: rest day

• Saturday: “faster” jog of 35 minutes.

As one would go through the weeks the pace quickens and the duration lengthens. If you were on a four day per week plan, then focus on a longer jog, medium jog and short jog with the fourth workout being a jog with some strides.

There are several recovery indicators to watch as well:

• Morning Heart Rate: It will be elevated most likely for a few days, monitor it and note when it returns to normal resting rate.

• Weight: Watch for weight loss of one pound or more. If you are losing weight while recovering it says your recovery will take longer.

• Sleep: Keep track of your hours of sleep. During early phases of recovery, it can be less than normal. When it returns to normal you are recovering.

Want a recovery plan that transitions smoothly into your next training cycle? Our Lydiard Method coaches guide you through every phase—from post-race rest to base building. Join our Run Club for easy comeback runs with a supportive crew.