3 replies to this topic

[gorlaz]

Hey Guys,

Recently ran my first half mara and pulled up a lot sorer than I usually do.

There are a few reasons I can think of for being sorer (not having run the prior 2 weeks due to soft muscle injury in foot), the course was Mudgee which was gently undulating (no worse than C2S tho I don't think), and the furthest I'd run was 16km prior (which I felt bang on the 16km mark - legs started to get incredibly sore in upper quad/hip flexor). All that said, my gut feel is I think my cooldown was more of the problem.

For cooldown I actively walked around for 10 minutes, stretched out for probly 20 mins, drank small cup gatorade and half bottle water, all varying types I'd normally do, doing each one twice for 10-15 secs. Ate banana, Hot/Cold alternating shower for about 20 mins. Then had some breakfast (which I was a bit nausiated and didin't really want to eat - very unusual after a big run for me; normally can eat a horse) and walked/gimped around for about an hr before being driven back home (couple of lollies/water in car). Nausea didn't really abate until I smacked a powerade down about 3hrs post race.

Recovery was a (heated) pool session the next morning, various running, knees up, etc drills and a few lazy laps. Came out of it feeling ok but still a bit sore, and then went for a walk that evening (say 2km) and after that felt much better.

So, what do you do to cooldown/recovery? And did the delayed nausea (didn't feel it during the race) mean I went a tad hard/not enough fluids?

Any advice/stories much appreciated.

[maryclaire]

You have done way more for a cool down than I have ever done after a race. I usually just walk around for a while and a few lazy stretches, and the next day is a rest day.

I think the key difference between soreness after a race and the ability to train without being sore after is that if you have truly "raced" and left just about everything on the course, then you'll certainly feel it in various body parts later on. This is also my experience with my inability to eat after a race, whereas after a long run I am ready to stuff my face within a short time. If i have really pushed my limits in the race, the rest of the day I feel almost in another world inside my head - a bit foggy. And the stomach shuts down for the day as well. Perhaps this is similar to your experience? Pushing the body to that degree means there will need to be allowances made for recovery - so at least 1 or 2 rest days after - longer recovery for longer races. I would also expect to feel "flat" or a bit shabby in my running for a week after.

In other words, what you've described sounds perfectly normal to me. I think you discovered for yourself what those last 5 ks felt like, as you hadn't trained to the full distance before the race. But it sounds like you handled it well.

[moby]

I think you answered your own question – no running for 2 weeks prior would have a definite effect.

Running training, particularly for longer distances, is not just training your aerobic system etc. It also includes developing strength in your muscles, tendons, connective tissue to better absorb the impact of running for a long time/distance. This accumulates over years of consistent running.

Having not run further than 16km and then not running for 2 weeks directly before would result in your losing some of this conditioning, so then going out and running a half marathon would definitely produce more muscle damage and resulting soreness than you would expect had you trained normally in the lead up.

[ican]

Hi gorlaz

The more I push myself in a run the worse the muscle soreness and therefore the longer the recovery in which case time is the best cure and my other 'remedies' may or may not help. I've tried many things for recovery including protein supplements, magnesium powder for muscles soreness, ice baths, recovery runs, Skins, stretching and ointments.

I do find though that the better my diet is post runs the better the recovery, makes sense I suppose!