When to start running again after half marathon
Half Marathon Training for Beginners | 2 Tricks for Faster Recovery!
what's up guys today we're talking about
half marathon training for beginners I'm
going to give you two tricks to recover
faster that's going to lead to better
stronger running better performances
bigger smile on your face stay tuned
guys one of the challenges with running
these longer distances the half marathon
and Beyond is actually dealing with
fatigue and being able to deal with my
ability to recover faster quicker so I
can get to the next workout in fact a
lot of us don't do a very good job there
so the program keeps progressing but my
body's not ready yet for maybe because I
haven't slept well enough or I got too
much stress in other aspects of my life
but this tip today is actually going to
deal with too much stress in the run
itself a lot of times we just try to put
our head down and barge our way through
that run and a few things happen one we
tend to run a little bit faster than we
should believe it or not these runs
should be pretty darn slow because we're
just trying to get those aerobic
adaptations that doesn't require any
speed whatsoever to get them and then
the other one actually has to do with
our mechanics when I put my head down
and barge my way through my run my
mechanics maybe start here but after a
while they end here just like what
happens at the end of the day if you've
been working all day long or you've been
in a long car ride or a long airplane
ride we might start up right but we tend
to sort of slump so the way we're going
to break that pattern is with some
walking breaks the walking breaks don't
have to be that long they could be as
short as 10 seconds 15 seconds 30
seconds but if I do them periodically
and really commit to that I'm going to
notice a few things one my same distance
run is not going to feel as tiring one I
haven't stressed my system as much I've
given my body a chance to go down to
that lower intensity really where I
belong and where I should be and to
because I've given my that little
pattern disrupt I'm actually able to
preserve and encourage better mechanics
and if I run with better mechanics I'm
literally not going to be a sore
afterwards a lot of times that muscle
soreness and the feeling of being beat
up in the knees and the
quads and IT bands is because our
running mechanics turned kind of crap so
try those walking get brakes my
recommendation every three minutes walk
for 15 to 30 seconds if you can do that
all of a sudden your next run is going
to feel a whole lot different now our
second recovery trick for you guys is
actually a little leg up the wall action
at the end of your run or even at the
end of the day here's the deal we're not
very good at slowing down these days
especially in our modern world society
you finish your run you're immediately
racing off to go back to school go back
to work pick up your kids drop your kids
off or whatever we're all very busy and
we're running in that very precious few
minutes but I guarantee you if you give
yourself five to ten minutes of chill
time and you throw your legs up the wall
it's going to make a huge difference not
only in your mental recovery but
especially your physical recovery so
this is what we do I'm actually outside
I don't even need a wall but I found
this guy and this will work just perfect
of course I could do this inside as well
I'm going to get up nice and close to
this I'm going to put my feet straight
up and then I'm just going to either set
a timer and I can just chill for 10
minutes I can close my eyes and just
work on a little breathing if I wanted
to go there I could do a little
meditation that sometimes feels good if
I want to catch up I could go ahead and
write in my training journal if I'm
catching up on my run how my run just
went I could Instagram my workout I
could get on Facebook I could do a lot
of multitasking from this position with
my phone but what happens when I'm here
is that all this blood grows from the
periphery right back down to central to
the core and it's a nice way to actually
when I stand back up to basically
refresh and get that blood down there in
those legs freshly oxygenated and ready
to go for my next little workout and as
I said just sitting down relaxing
putting your your back on the ground is
just a nice way for your nervous system
to come back to life a little bit and
recover as well so there we have it legs
up the wall ten minutes a day it'll be
huge guys that is it we're almost out of
here but first if you like this video
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need to know about half marathon
training and we do mean all you need to
know I'm still tired from writing the
thing we put so much into it all you
need to do to get it is click this link
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get you in the know for your next half
marathon so you'll be able to knock it
out of the park and once again always
appreciate you watching and of course
we'll catch you in the next video
