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Congrats on finishing your half marathon. Here is some essential advice on what to do next

Post Marathon Recovery!

Congratulations on finishing your half marathon! It’s a huge achievement! In order to maximise on all your hard work, here is some advice on what to do next…

1) Don’t stop! Although the temptation is to cross the finish line and collapse (while you kiss the ground!), try keep moving. After running for the last few hours, your muscles and your heart need time to adjust to your change in activity. That walk to the car will actually do you good!

2) Have something light to eat, and eat again later. If it’s been hot, be sure to rehydrate adequately as well. Running a marathon will deplete your body’s resources, so it’s important to refuel!

3) Cool down! As lovely as the idea of a nice warm bath might be, a quick jump in the pool or a cold shower can help reduce inflammation and help in your recovery. Compression leggings may also help.

4) Rest! Although the temptation might be to “maximise on your training ” and get out there again quickly, the marathon will have taken a huge toll on your body. You won’t lose fitness in resting for a few days, but returning to running too soon could result in an injury. One rule of thumb is your body takes a day per mile to recover. That means after a marathon, give yourself 26 days before pushing yourself again!

5) Use this time to sort out any problems you may have experienced during your training or the race itself. Have a massage or see a physiotherapist to help sort any niggling injuries. Focus on doing some core strengthening or stretches. Maybe do some  cross training  like cycling or swimming, which will keep you fit without pounding your body!

10 Week Half Marathon Training Schedule

Running and training for a marathon or half marathon can be an incredibly enjoyable, social and rewarding experience. However, preparing for the big day will ensure you get the most out of the race and more importantly ensure that you don’t get injured in the process!

Our physiotherapists at Maroubra Road Physiotherapy have prepared an easy to follow 10-week half marathon training schedule to help you get ready!

10 Week Training Schedule:

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

1

4km

Rest

4km

4km

Rest

6km

Rest

18km

2

5km

Rest

5km

5km

Rest

8km

Rest

23km

3

5km

Rest

6k

5km

Rest

10km

Rest

26km

4

5km

Rest

8m

5km

Rest

13km

Rest

31km

5

5k

Rest

8km

5km

Rest

16km

Rest

34km

6

6m

Rest

8km

6km

Rest

18km

Rest

38km

7

6km

Rest

10km

7km

Rest

20km

Rest

43km

8

7km

Rest

8km

6km

Rest

15km

Rest

36km

9

5km

Rest

7km

5km

Rest

13km

Rest

30km

10

5km

Rest

4km

Walk 3

Rest

Walk 4

RACE

16.1km

(all distances are in kilometres)

If you would like some more tips on how to get the most out of running, please read our blog post here on how to get started!