Marathon Training Program:
Life After the Marathon

10olyprepa.jpgAfter experiencing the personal satisfaction of completing one’s first
marathon, many runners are interested in resuming their training
immediately. While completing a marathon is quite exciting and
motivating, extreme care must be taken in the weeks following the
marathon regarding the rebuilding mileage of to pre-marathon levels.

The effects on the muscular-skeletal system are tremendous, as muscles
have experienced micro-trauma, a fancy word for very small tears of the
muscular tissue that normally occurs as a result of the physical
demands of the marathon. This is a normal occurrence. These tears
require adequate time to heal and regenerate. Jumping right into a heavy
training schedule will slow down the recovery of muscles and
soft-tissue. Even if the micro-trauma damage is minimal, the soft
connective tissue and bones of the body are in a vulnerable state
immediately following the marathon.

To reduce the possibility of incurring an injury, a prudent approach
to the full resumption of training should be taken. Some training
resources state that runners should take a week or so off with no
running after a marathon. Instead, it is recommended to engage in
cross-training activities to maintain cardio-vascular fitness while at
the same time, allowing the body to rest, recover, and heal. My belief
is that you must listen to what your body tells you. If you are
experiencing muscular soreness, walking or easy cycling are ideal
activities to loosen up the legs the week following the marathon.

Please refer to the chart that follows,
Rebuilding Mileage (Schedule IV) for guidance in planning the resumption
of your training. Schedule IV is based on the assumption that one’s
weekly level of training averaged 40 miles prior to the marathon. You
will note that for each subsequent week following the marathon, there is
a 25 percent increase in weekly mileage. In this example, 10 miles can
be safely added each week following the event.

Rebuilding Mileage – Schedule IV

Week # Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total
1 26.2
Rest Rest Rest Rest Rest Rest 26.2
2 3 Rest 3 Rest 3 Rest 3 12
3 6 Rest 4 Rest 6 Rest 4 20
4 8 Rest 6 5 6 Rest 5 30
5 10 Rest 6 8 6 Rest 5 35
6 4 Rest 4 Rest 4 Rest 4 16

Click here to see the chart above in metric form.

Scheduling Your Next Marathon

How soon can you begin training for, and participating in your next
marathon? The answer to this question depends on several factors. Some
of these include, but are not limited to, years of running experience,
type/intensity of the training program utilized for the previous
marathon, energy/effort expended during that marathon,
duration/completeness of leg recovery from the previous marathon, among
many other factors.

Most experts say that two marathons should be the limit one should
run per year (spaced six months apart). This rule applies both to the
beginner and novice (regardless of marathon pace) along with the
advanced runner who turns in a competitive (hard) effort. Experienced
runners who complete their previous marathon at a moderate to easy
effort may be able to compete another 26.2-mile race sooner than the
recommended six-month waiting period. How much sooner depends upon the
factors mentioned in the previous paragraph.

The central concept to consider is that the body needs adequate time
to recover from a marathon. Training for, and competing in another 26.2
mile event before one’s legs have fully recovered can lead to a variety
of overuse injuries. Is it worth the risk? While I don’t think that it
is, the decision is ultimately yours.

Staying Motivated and Combating Burnout

It’s not uncommon for runners to suffer post-event depression after
finishing a marathon. This is due in part to achieving a goal that took
much time and energy to accomplish. Days after the event, runners
oftentimes feel a void in their lives. Until you are ready both mentally
and physically to set new goals, consider the following strategies to
deal with reduced motivation and/or burnout: Run simply for fun, not
worrying about following a training schedule; Supplement your running by
participating in cross-training activities; Take a break altogether
from running; Spend more time with family and friends and enjoy some
social activities or non-athletic hobbies.

Setting New Goals

When the burnout phase is over, or if you were lucky enough to avoid
this period, think about some running goals you’d like to accomplish
over the next few months. Keep in mind that these don’t necessarily have
to center around a marathon. You may wish to improve your 5K time or
perhaps, you might be interested in completing a triathlon. See
strategies above regarding the setting of new goals.

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