{"id":12079,"date":"2021-12-19T22:13:28","date_gmt":"2021-12-19T22:13:28","guid":{"rendered":"https:\/\/www.feldmanphysicaltherapy.com\/?p=12079"},"modified":"2021-12-19T22:13:28","modified_gmt":"2021-12-19T22:13:28","slug":"tips-for-taking-time-off-after-a-race","status":"publish","type":"post","link":"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/","title":{"rendered":"Tips for Taking Time Off After a Race"},"content":{"rendered":"<p><span style=\"font-weight: 400\">As another race season comes to an end, the questions about what to do next come flooding in. So let&#8217;s try and tackle one of the bigger questions that applies all year long after each race:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u201cHow much time should I take off?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400\">It&#8217;s an excellent question and one I love to answer. The short answer is \u201cnot nearly as much time as you think.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">What it ultimately comes down to is listening to what your body is telling you. After a big effort, like a marathon, your body does have to recover from the stress. So you want to take it easy and respect that. On the other hand, it can be a good idea to kick start that healing process with some light exercise. In addition to proper sleep and fuel for recovery, let&#8217;s look at what you can do from a mental and physical standpoint after a race.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">First things first: get your head right and bask in the glory! Seriously, enjoy the day after. Laugh at how much it hurts to sit on the toilet or go down stairs. Message your friends. Scour the race site for photos. Just enjoy the success and how much fun it was.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you want to get back to pounding the pavement, take it slow. I generally recommend my athletes take a day or two of rest and then go for a walk. Or you can go for a walk the next-day depending on how you feel. This is where there is some discretion and it may vary from runner to runner. But one thing is for certain, don&#8217;t worry about parameters, intensity, or time. If you are still sore, or tired, you shouldn&#8217;t prioritize or worry about speed or time. The week after should be almost a reverse taper.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a typical taper, you should spend 8-10 days decreasing volume and maintaining intensity. After the race, you should spend 8-10 days reversing that and slowly ramping your volume back up. Again, your body will tell you if you&#8217;re ready.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Watch out for the warning signs:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Excessive soreness<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pain while running that doesn&#8217;t dissipate<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Altered running gait<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Inability to maintain easy\/previous paces<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Perceived efforts higher than what they should be for easy paces<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Poor sleeping (this means poor recovery)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Agitation or moodiness<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Anything that you feel is \u201coff\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">These are classic signs of overtraining but they can also be interpreted as poor recovery. This is why you should listen to your body and just be aware.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">What is the take-home message here? Take it easy, and take it slow. The weeks after a race are more about recovery than fitness. Your body will appreciate a methodical approach to the 8-10 days following a big race effort. You can try taking a day or two off completely and then start with a walk for a couple of days and then some easy jogs. Or you can try going for a walk the day after to kickstart some recovery. But be aware of any pains or niggles that often persist after these race efforts. You should only stay on your feet as long as you can be comfortable, and more is certainly not better. Once you get a couple of days of easy efforts (4-5\/10) with walking or running then you can try ramping mileage back up slowly. Abide by normal training rules and be flexible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Enjoy yourself. Most of us aren&#8217;t getting paychecks from this sport. Listen to your body and don&#8217;t force the issue. Eat. Sleep. Laugh. Be proud. Go for some walks. And start thinking about where else you might like to toe the line in the future.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Happy Recovering!<\/span><\/p>\n<div class=\"epyt-video-wrapper\"><iframe loading=\"lazy\"  id=\"_ytid_49817\"  width=\"1220\" height=\"686\"  data-origwidth=\"1220\" data-origheight=\"686\" src=\"https:\/\/www.youtube.com\/embed\/WJOvxbdjjbY?enablejsapi=1&autoplay=0&cc_load_policy=0&cc_lang_pref=&iv_load_policy=1&loop=0&modestbranding=0&rel=1&fs=1&playsinline=0&autohide=2&theme=dark&color=red&controls=1&\" class=\"__youtube_prefs__  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>As another race season comes to an end, the questions about what to do next come flooding in. So let&#8217;s try and tackle one of the<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":3,"featured_media":12080,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[54],"tags":[269,290,61,137,56,57,167,58,259,62,88,63,68],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.3 (Yoast SEO v22.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for Taking Time Off After a Race - Feldman Physical Therapy and Performance<\/title>\n<meta name=\"description\" content=\"Physical Therapist, Doctor John Nunez of Feldman Physical Therapy and Performance gives key takeaways for post race recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Taking Time Off After a Race\" \/>\n<meta property=\"og:description\" content=\"As another race season comes to an end, the questions about what to do next come flooding in. So let&#039;s try and tackle one of the bigger questions that applies all year long after each race: \u201cHow much time should I take off?\u201d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\" \/>\n<meta property=\"og:site_name\" content=\"Feldman Physical Therapy and Performance\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FeldmanPhysicalTherapyandPerformance\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-19T22:13:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.feldmanphysicaltherapy.com\/wp-content\/uploads\/2021\/12\/12.19.21-post.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"John Nunez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"John Nunez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\"},\"author\":{\"name\":\"John Nunez\",\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/#\/schema\/person\/935ab45e1b8ac899927ab428cadf4423\"},\"headline\":\"Tips for Taking Time Off After a Race\",\"datePublished\":\"2021-12-19T22:13:28+00:00\",\"dateModified\":\"2021-12-19T22:13:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\"},\"wordCount\":629,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.feldmanphysicaltherapy.com\/wp-content\/uploads\/2021\/12\/12.19.21-post.jpg\",\"keywords\":[\"5k\",\"athletes\",\"Endurance\",\"Feldman\",\"Feldman Physical Therapy\",\"Injury Prevention\",\"marathon\",\"Performance\",\"race\",\"Racing\",\"Rest\",\"Running\",\"Soccer\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\",\"url\":\"https:\/\/www.feldmanphysicaltherapy.com\/tips-for-taking-time-off-after-a-race\/\",\"name\":\"Tips for Taking Time Off After a Race - 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