Tuesday, November 25, 2014

7 Day Marathon Recovery Plan by Nathan Figg

As marathon season is coming to an end.. here a great article from Nathan Figg at Styka Fitness
He is just getting his website up and running but has been an endurance coach for over 7 years!
(Non-sponsored post).   Also, check back for a black Friday giveaway soon! 

Congratulations! Completing a marathon or half marathon is a huge accomplishment that took you months of hard work and training but it paid off! Now its time for you to rest, relax, recover and reflect from your race.
 Single leg hamstring stretch
This marathon recovery plan will guide you on how to successfully recover from your marathon.
Day 1 – Rest, relax and get a massage if you can. Resting after your marathon is very important and make sure you get 8 to 10 hours of sleep each night over the next week. Also taking naps over the next few days is not a bad idea if you are able to. Remember listen to your body if you need to rest do it!  
Day 2 - Relaxing after completing your full or half marathon maybe hard for some people but do not jump into your training 100% yet. Now that it has been 24 hours, if you feel ok you can start training. Start with an easy run, bike or swim keeping your heart rate in Zone 1 - 65-75% heart rate max. This workout should be kept to 20 – 30 minutes. After completing this workout make sure to spend time foam rolling and stretching.
Day 3 – Your body should be feeling a little better by now continue to rest and relax.  Today is a good day to do some yoga and active stretches. Start with some active stretches, 10-minute easy cardio and then yoga.
Day 4 – Today increase your cardio to 30 – 45 minutes still keeping your heart rate in Zone 1 – 65-75% heart rate max. After completing this workout make sure to foam roll and stretch.
Day 5 - Today start an easy strength training routine. Your strength training should be done with light weight where you able to complete 20 + repetitions.  I recommend doing a total body workout completing two sets of 12 – 15 reps with a 1-minute recovery between each exercise. Your workout routine could be:
  • Jumping Jacks
  • Forward Lunges
  • Push-ups
  • Step ups
  • Lat Pull-down
  • Plank hold
  • Single leg crunch
Day 6 – Rest, relax and get another massage today. Continue to get 8 to 10 hours of sleep over the weekend and even take a nap during the day. You can lay in front of the TV and foam roll and stretch. Enjoy the day off!
Day 7 - Today increase your cardio to 40 – 50 minutes still keeping your heart rate in Zone 1 – 65-75% heart rate max. After completing your cardio do 1 set of your today body workout listed above on Day 5. After your cardio and strength workout take time to foam roll and stretch.

Marathon recovery week
Continue to hydrate drinking half your body weight in ounces’ of water; eat breakfast, lunch and dinner as well as snacks when needed. Listen to your body and if you are hungry have a snack like almonds, walnuts, smoothie, juice or a bar. I like Vega or Kind bars for a snack if you haven’t tried they are really good. Lastly during this week it is good to reflect on your race. Write down three things you were really happy with like your fueling or pace. Then write down three things you may want to improve on like going to bed earlier or eating more food the few days before the race. I hope this recovery plan helps and congratulations again on completing the marathon!

About the Author:  

Nathan Figg, CPT, PES Nathan, originally from Palm Harbor Florida, started playing sports at a very young age. After September 11, 2001 he joined the Army. His experience in the Army and playing sports has given him a unique approach to training. Nathan brings this experience, knowledge, and passion to every training session. He has trained a wide range of athletes from triathletes, marathon runners, soccer and basketball players, to helping people lose weight and come back from injuries. He loves motivating people to accomplish their personal goals whether it's completing a triathlon or taking their first steps in a weight-loss journey. Nathan believes everyone can be athletic and health; all it takes is balancing life's challenges.

Overall Training experience: 7 years +
New York Sports Club: Master Trainer 6 years +
Chelsea Piers: Assistant Triathlon Coach 1+ year
Served in the Army for 6 years
Combat Veteran in Operation Iraqi and Enduring Freedom

NASM Certified Personal Trainer
USAT Triathlon Coach
RRCA Road Runners Club of America Running Coach
NASM Performance Enhancement Specialist
NASM Fitness Nutrition Specialist
Chek Holistic Lifestyle