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Running a marathon always involves a great effort. Beyond the energy expended during it, all that effort and energy is accompanied by months of training, preparation, diets, and schedules, among other aspects that may include the preparation for a marathon or a race.
In the same way, all this great effort can bring excellent physical and mental wear, so once you’ve participated in the running event, it is always essential to give a significant weight to the post-marathon stage: rest.
Rest and sleeping blocks
It’s important to rest our bodies after completing a 42K marathon. Many runners are highly motivated after participating in such a demanding distance and want to continue running without stopping. However, it is crucial to take the rest that is due.
This aspect should never be displaced or taken lightly because to start the next training cycle with spirit and health, it is always important to respect the times of rest and rest to avoid injury or wear in areas that have suffered from overuse. This is especially true if you have a history of injuries.
Feeding inside the recovery/resettlement block
In addition, it is essential to remember that although you are going to take a short break, this does not mean you will miss out on healthy nutrition. Good nutrition and proper and continuous hydration are also essential to give your body what it needs, as well as the rest we discussed earlier.
Next, we recommend a recovery plan after finishing a 42-kilometer marathon. If anxiety and desire are high, cross-training, either in the pool or on the bike, can be an alternative.
Plan de recuperación después del maratón
| DÍA | LUNES | MARTES | MIÉRCOLES | JUEVES | VIERNES | SÁBADO | DOMINGO |
|---|---|---|---|---|---|---|---|
| SEMANA 1 | Descanso absoluto | Descanso absoluto | Descanso absoluto | Descanso absoluto | Descanso absoluto | Descanso absoluto | Descanso absoluto |
| SEMANA 2 | Trote suave 6k | bici estática | Trote suave 6k | Descanso | Trote suave 8k | Bicicleta o natación | Bicicleta o natación |
| SEMANA 3 | Trote suave 8k | bici estática | Trote suave 10k | Descanso | Trote suave 8k | Trote suave 10k | Bicicleta o natación |
| SEMANA 4 | Trote suave 10k | Descanso ó natación | Trote suave 10k + Repeticiones 6-8 x 100mts | Descanso | Trote suave 10k | Trote suave 8k + 3k a paso de maratón | Trote suave 10k |
| SEMANA 5 | Trote suave 10k | Descanso o natación | Trote suave 10k + Farlek 6-10 x max 3 minutos (recuperar lo necesario) | Descanso | Trote suave 10k | Trote suave 15-20k | Bicicleta o natación |
Necessary: Gentle jogging at a heart rate less than 70% of the maximum. Approximate time: 60 minutes or more. Maximum 75% of weekly mileage before the marathon.
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