how long should i wait to run after a marathon?
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More casual runners should wait at least a full week. After a marathon: All runners wishing to maintain a high level of fitness should do little or no running for four to seven days, followed by a week of only low-intensity running. Then you can return to your normal regimen.
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Experienced marathoners will recover much faster from their long runs when they take one-minute walk breaks at least every eight minutes. ... When running at your comfortable pace and incorporating walk breaks, a total beginner can expect to finish a marathon after training six months or less.
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Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week.
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Your run should be at low-to-moderate intensity. If your strength session includes normal-speed concentric and eccentric moves, it's best to wait 9 hours before going for a run. Your run should be at low-to-moderate intensity. Avoid running at a high intensity if you're lifting on the same day.
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Most C25K programs take you from zero to 3 miles in eight weeks. After you reach 3 miles, give yourself at least 12 additional weeks to train for 13.1 miles. In total, this is 20 week of half marathon training.
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Beginners need to be able to average at least 30 to 35 miles per week for six to eight weeks during the marathon training cycle. This means that you need to be able to comfortably run 25 to 30 miles per week before you begin training for a marathon.
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As a general rule of thumb for the half-marathon distance, allow 1 to 3 days completely off (passive recovery) immediately after the race. This does not mean become a couch potato, but rather that activities of daily living are enough.
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Wait until 12-weeks postpartum to begin running That's the new guideline and there is good evidence to support it. And to be clear, it doesn't mean no activity it just means that running is ill-advised prior to 12 weeks.
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Your weekend long run—one week before the marathon—should be eight to 10 miles. Any longer and your muscles may not be able to fully rebound before the race. Plus, if you've been lifting weights during your training, you should stop during this week.
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If you've had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run. Keep in mind that everyone is different. You may have more energy eating a small snack just before going on a run, or you may have no trouble when you eat a meal before a workout.
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Base Mileage Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day. Three-to-five runs per week is sufficient.
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If you've had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run.
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If you have been running for at least one year in a fairly consistent and regular fashion, (say 3-4 days per week) then you are more than ready for a half marathon, and at the early end of where you should be to take on the full marathon.
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It takes roughly three months of dedicated training for many runners, including some newbies, to be race-ready. Experienced runners who have already run a half marathon may be able to get race-ready in as little as six weeks but may need more training weeks if they're hoping to beat a personal record.
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Marathon experts often suggest that 16 weeks is the minimum amount of time an amateur athlete needs to get in shape before running 26.2 miles – which means that if you act now, you'll be race-ready come April 23.
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A lack of soreness indicates you were well prepared for the demands of your race, so good job with your training! As a general guideline, I suggest taking three to seven days completely off after a marathon.
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A 3:00 marathon is approximately 6:50 per mile. To break 3:00, you should eventually be capable of a sub-1:25 half-marathon (6:30 per mile) and sub-38:00 10K (6:00 per mile) Right now, you should be running at least 35-40 miles per week, over six or seven sessions.