Miss Your Workout: Doctor's Orders

The American Council on Exercise advises marathon runners take a break

You trained, you sacrificed and now the time is here: The Philadelphia Marathon 2008.

If you’re one of the 20,000 people running the streets of Philly on Sunday, you are used to exercising to the limit.  You’re probably also one of those people who feels super-guilty if you miss one day, hour, or minute of a workout. 

 But, after the marathon, once the sweat stops pouring and the adrenaline runs dry, it’s time to stop.  It’s time to miss a workout.

 According to the American Council on Exercise (ACE), runners are advised not to exercise the week following a marathon or you risk injury.

 ACE experts suggest the following three-week recovery timeline for you ambitious runners:

  •  Week One – Rest.  This will provide the musculoskeletal system with a much needed break, and an opportunity to repair.  Even limited exercise will delay the refueling, rehydration process.
  • Week Two – Exercise at 25 percent.  Bring down your training to 25 percent or less and ease intensity.    
  •  Week Three – Boost it up to 40 percent.  Increase to 35 or 40 percent of your training time.

 And remember to always eat and drink well and focus on increasing flexibility and mobility.

 Give yourself a break.  This is the one time you can miss training and feel good about it.

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