I just ran my first half marathon on Sunday and had a great time. I went for an easy 3 mile run today after 3 days off and a massage yesterday. My legs felt really, really tired after about 1/2 mile. Should I have taken more time off before running again? I am eager to get going again, but don't want to cause an injury. I would like to do another half this fall. Thanks!
Congratulations on finishing your half.
Tired, but it sounds like you finished the 3 miles OK. That sounds about right.
I took a light week after my first half. I did a 3 miler on the fourth day, like you. I ran 5 or 6 miles the first weekend after the race. After that I was pretty back much to my regular schedule.
A massage would have been nice though. I’m jealous.
2010 Space Coast Marathon 4:27:39
2011 Charleston Marathon 4:25:58
2011 Croom Fools Run 50k 6:16:51
2011 Marine Corps Marathon 4:24:48
2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)
2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)
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Thanks for the feedback. I was planning on a 5 miler for Saturday or Sunday. I am glad to know I am on the right track and the tired feeling in my legs is "normal".
Typical recovery after a race is one day per mile of the race, during which you do no "hard" workouts. Taking a few days off after a longer race is not unusual. But it also varies with the individual. After you've done a couple you'll have a better idea of how long it takes you to recover.
It's hard to say how much recovery time you need. The better shape you were in before the race, the fewer days off you'll need. It's ok being just "tired" on your runs for the first few days back, but if anything is excessively sore or hurts, definitely stop. I would take another day or two off, then start running again. Keep it easy for a week and adjust your training based on how your body feels. You have plenty of time before a fall half-marathon. Good luck!
I agree with Jason especially since he has such an awesome name. Depending on your conditioning, that will tell you how much time to take off. After marathons, i am worthless for at least a week. Your body will tell you when you are ready to run hard again.
Do or do not, there is no try. - Yoda
Marathon - 3:24:47 10/17/10 Columbus Marathon
1/2 Marathon - 1:34:26 09/07/03 Columbus Half Marathon
30 K - 2:22:36 09/28/03 Heritage Rails to Trails
10 Mile - 1:12:20 08/17/03 Alum Creek 10 Miler
4 Mile - 25:43 11/26/09 Pilgrim Progress
5 Mile - 34:43 05/26/2003 Upper Arlington 5 Miler
5K - 18:55 05/22/11 Physicians Free Clinin 5K Fun Run
10K - 40:50 02/27/11 Last Chance for Boston