top
Welcome to How To Be Fit.com
Rise Above Your Limits
SITE INDEX USE OUR SEARCH
ABOUT CONTACT
On
Facebook
On
Twitter
TBB
Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog
   Share With
Workout of the Day
Full Body Blast
from PiYo
with Chalene Johnson
Stream it for FREE today

Click Here and choose the
14 day free trial
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days
The Beachbody On Demand and Shakeology Challenge Pack

ON SALE TODAY for Just $160.00!
Click here for Great Deals on
Polar Heart Rate Monitors and Accessories
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Shakeology Beachbody Performance System 3 Day Kickstart 21 Day Ultimate Reset Daily Sunshine
Beachbody Challenge Packs Beachbody Workout DVD's Stream Beachbody Workouts Polar Heart Rate Monitors
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

Running

Marathon Recovery Training

By Paul Greer, MS - from Road Runner Sports

Most runners don't consider the toll the marathon can take on their bodies both mentally and physically. Recovery doesn't just happen; strategies for a successful recovery require careful planning, particularly if you return to quality running soon after your race.

Week 1 Is Critical
Over the years, I've developed an ideal 28-day marathon recovery plan that will get you in great shape within the month. During the first week of marathon recovery, I suggest you stop running completely, which allows your damaged muscle cells to regenerate. Researchers have shown that no running at all for the week following a marathon will improve both muscle strength and endurance. Since running a marathon depletes your body's energy stores as well as causes some muscle tissue damage, resting from training will help your body to rebuild.
     Most coaches agree that while rest is good, total inactivity is not. I agree, and recommend that you should engage in "Active Recovery". To help get rid of muscle waste, spin lightly on a stationary bike for 30 minutes or walk slowly for a short distance in the days immediately following the race. Give yourself at least one week to really recover by doing these types of light aerobic workouts, which will improve your circulation and flexibility. During this first week, you should also replenish carbohydrates and drink several 8-once glasses of water daily.

Back to Running in Week 2
During week two, build back to easy running. Begin by running very easily (20-30 minutes) on Monday, Tuesday and Thursday of that week. If you ran the marathon on a Sunday, you should do a tempo run 10 days later, on Wednesday. A tempo run will boost your fitness, but it won't further stress your still-tired muscles the way an interval workout would. The tempo run workout consists of warming up slowly for 10 minutes, then running for 20 minutes at a pace 20 seconds faster than your marathon speed, followed with a 10-minute cool-down. Repeat the tempo workout on the 14th day after the marathon. Mileage during the second week should be 25% of your usual marathon-training mileage. Don't be afraid to take days off completely.

Add Some Speed in Weeks 3 & 4

In week three, begin upgrading your aerobic capacity by running some long intervals.   On Tuesday, do a workout on the track or trails of 3x 1200m repeats at 45 seconds per mile faster than your marathon pace.   On Friday, do 3x 1-mile intervals at the same tempo.   For both of these interval workouts, jog five minutes between each interval.   Run 30-40 minutes on the other days.   Week three mileage should be 35% of usual.

            During week four, you should begin restoring some of the foot speed you may have lost during your marathon build-up.   On Monday and Thursday, run 10x 200m intervals on the track, trails or road at a pace somewhat faster than your 5K race pace.   Jog three minutes between each interval and remember to warm up and cool down thoroughly.   Concentrate on staying relaxed and holding your form.   During the other days of this week, you should run easily for 40-50 minutes.

Additional Ways to Speed Your Recovery
Here are a few additional strategies you can include in your regimen to improve recovery following the marathon.

  1. Don't sit as soon as you finish the race.   Keep walking to avoid cramping.   Your leg muscles need blood pumping through them; otherwise, your legs will become very stiff and sore.
  2. Start rebuilding glycogen stores immediately after the race by taking in foods high in carbohydrates.   Consume 12-16 calories of carbohydrates per pound of body weight per day.   Also try to eat foods high in antioxidants to help repair the tissue damage that takes place during the marathon. Fruits and vegetables are good sources of antioxidants.
  3. Immediately after the marathon, take in as much sports drinks as you can.   The electrolytes in sports drinks replenish your potassium and sodium stores for normal cell and nerve function.   Make sure you're drinking enough water in the days that follow. (You'll know you're drinking enough if your urine is clear or pale yellow).
  4. Don't neglect flexibility and mobility.   Stretching helps work out the waste products that accumulate in your muscles during the marathon, so stretch daily for at least 20 minutes during your post-marathon recovery period.   Massage therapy also helps with waste removal, especially within 48 hours after the race.   A post-marathon massage promotes muscular relaxation and improved circulation.   Both aid in the recovery of muscle tissue.   I suggest you plan ahead and make an appointment with a massage therapist for the next day or two following your marathon.
  5. Rest is as important AFTER the race as it is before, so try to get a good night's sleep the night after the marathon.   An extra hour of sleep per night for a few days post marathon will definitely help your recovery.
  6. Soaking your feet in Epsom salts and water will keep the bruised toenails or blisters that formed during the race from getting infected, and will promote healing.
  7. Studies have shown that there's a high risk of catching a cold during the first week following a marathon.   To avoid developing a cold or any type of upper respiratory condition, eat a balanced diet that's high in vitamin C, sleep well and try to minimize stress.

Avoid Depression
Throughout my years of coaching athletes, I've observed that there are always a few runners who suffer from post-marathon depression.   To avoid falling victim to depression, try:

  1. Setting new running goals for yourself.   Concentrate on shorter distances in the months following your marathon.   For example, go from the marathon to running 5Ks.
  2. Join a running club. Particularly if you've always run on your own, the change in your routine will help add interest to your workouts, and will add a social aspect to your runs.
  3. Focusing on cross-training in the months following the marathon.   Aerobic activities such as swimming and biking will help rejuvenate your body and mind after the rigors of marathon training.
  4. Setting an important non-running goal for after the marathon.   For example, plan a trip to an exotic location.   Having something to look forward to after the marathon will create the same kind of excitement as running the race.

Since you'll probably start planning for your next marathon within a few weeks, it's critical that you follow a sensible and careful marathon recovery plan.   You do plan to run the next one faster, don't you?

back to top

RECOMMENDATIONS
OF THE DAY
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

New From Polar
Polar OH1
Heart Rate Sensor

· Convenient - Embrace the freedom of Polar OH1's unmatched diversity for use in countless different sports. This optical heart rate sensor offers an easy-to-use alternative to heart rate chest straps
· Versatile - pair it with your favorite app, your Polar training device or broadcast your heart rate data in a group environment
· Built-in memory - store up to 200 hours of training data
· Updatable - firmware updates that enhances its functionality
· Rechargeable - enjoy 12 hours of operating time on its rechargeable Battery

    Polar for Fitness, Running and Weight Loss
Polar M200
Polar M200 Running and Fitness Watch
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
In Black, White and Red
Click for Best Price
Polar M400
Polar M400 Running and Fitness Watch
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
In Black, Blue, Pink,
Red and White

Click for Best Price
Polar M430
Polar M430 Running and Fitness Watch
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
In Black, Grey,
Orange and White

Click for Best Price
Polar M600
Polar M600 Smart Watch
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
In Black and White
Click for Best Price
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar A360
Polar A360 Fitness Monitor
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
In Black, Pink,
White and Blue

Click for Best Price
Polar A370
Polar A370 Fitness Watch
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
In Black and White
Click for Best Price
Polar FT4
Polar FT4 Heart Rate Monitor
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
In Purple/Pink andSilver/Black

Click for Best Price
Polar FT7
Polar FT7 Heart Rate Monitor
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
In 5 color variations
Click for Best Price
Polar FT60
Polar FT60 Heart Rate Monitor
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant
In Black, White and Red
Click for Best Price

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
Polar V800 Multisport Watch
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Black, Blue and Red
Click for Best Price
Polar V800 Package
Polar V800 Multisport Watch with Stride Sensor
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
In Red
Click for Best Price
















    Polar for Cycling and Multisport
Polar M450
Polar M450 Cycling Computer
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Click for Best Price
Polar V650
Polar V650 Cycling Computer
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Click for Best Price
Polar V650 Set
Polar V650 Cycling Computer Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Click for Best Price
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home