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On the Run with Dink
On the Run with Dink
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We spend weeks and weeks training for that big race, the Marathon, so what do we do the day after the big race? What about the weeks following?
My youngest brother Trey decided after he turned 40, it was time to get in shape and run a marathon. After several years of raising kids and staying busy with life, he like many Americans put on a few pounds and did not make time for some much needed exercise.
Lots of weeks and miles went by. He would call me a lot with lots of marathon questions and I always answered the best I could. As with life, time flew by and the next thing you know, he finished the Rocket City Marathon in 3:59. Not bad for the first time out. I was proud that he made it and like me Rocket City Marathon was his first one.
Now Trey, soon to be 43, is hooked on running. He is 25+ pounds lighter, has all the latest in running gear including a Garmin watch and makes frequent trips to Huntsville from Birmingham For races and loves shopping at Fleet Feet. He just ran his 3rd marathon this past weekend at Mercedes (3:59) and now wants to know, how do you recover from the demands of 26.2 miles?
I have now completed over 200 marathons and ultra marathons and I am going to share with you what I think is some of the best ways to recover and get the mental sharpness you lose after the big event back.
Ryan Hall is perhaps one of the greatest marathoners of all times. You know what he does for 2 weeks after a big marathon like Boston? Absolutely nothing! That's right, no running for 2 weeks! While I have never taken this approach, I have also never run a 2:06 marathon! I believe with the demands of his training at such a high level, a break is required. Since none of us will ever run that fast, we can take a different approach.
First thing we do after a marathon is reflect. This is perfectly normal. We ask ourselves, could I have run faster? Trained harder? Run the first half a little more conservative? Lots of questions, will I ever do this again? The questions keep running through our minds. Take time and reflect and then try to be satisfied with the results for the moment. Live in the now.
The day after. If you are like me and run most every day, I find that this is the best possible day to take a zero, no running. If I do feel like running, it is going to be 3 miles, very easy. Go for a walk or maybe even take an easy bike ride if you must. A complete day of rest is not a bad idea.
The week following. Back when I was younger and a little more obsessed with running, I gave myself 4 days to recover and on the 5th day, I was back training somewhat normal. I now find this to be too much too soon. I am not saying it can't be done, I have run as many as 3 marathons on 3 weekends in row. I am saying if you ran your best possible performance after specific training, you will need a break.
Some of the easy ways to recover are ice and compression. Your muscles love ice, get in the bath tube of water with a 20 pound bag of ice and sit in it for 10-15 minutes. Sure it is tough but you will feel so much better afterward. Wearing compression leg sleeves or CWX tights work very well too. Compressing the muscles helps take inflammation away thus reducing soreness.
Drink plenty of water. I also love to drink chocolate milk or some kind of protein shake. Eat after the race the same way you did before the race. Fuel before the marathon and afterward.
I like to follow a ridged training plan and have a goal race with a specific time goal. After following it for weeks and weeks with very little variance, when the big race is over, I like to take 4-6 weeks with no specific plan. In other words, I run whatever I feel on a day to day basis. If I don't feel like running, I don't. I might run 5 miles or 10 miles. I try to go run with groups or friends that maybe I have not run with in awhile. Run at a more "social" pace for fun only. Whatever the mood. I try not to take too many days off, be honest with yourself and not lazy. It is also a good time to catch up on things you may be putting off due to the time being used up to train. Catch up on yard work or other things around the house that need to be done that you typically don't have the energy to do. This will give your body and mind a much deserved break. It will also give you some time to think about your next goal, how you are going to train for it and get you mentally ready and eager to start training again.
Many runners suffer from "post marathon blues." If you take the approach to rest and recovery after your big race the right way, you are less likely to get injured or burned out. This will also lead to more and more marathons in your future. Now, time to start planning that next goal, good luck.
Why We Don't Use a Foot Scanner
Written by: Stephanie Blozey, Fleet Feet Sports West Hartford, CT
Many people wonder why we don't use a "foot scanner" that you can step on to determine what shoe or insole is right for you. These computerized scanners, which are being installed in drug stores and superstores, show your foot's pressure points and arch type. It's a fancy way of doing the "Wet Test": wet your feet and stand on a surface, like a brown paper bag, that leaves a visible footprint. The wider the band that connects your heel and ball, the lower the arch you have.
Your arch type effects your biomechanics and is an important component of choosing the right shoe for your foot, but it is only part of the FIT story since at least 20% of people's arches act differently than they "should". Here at Fleet Feet Sports, our FIT Process has three main components that help us define your foot and make the best shoe recommendations for you: foot morphology, biomechanical assessment and "other".
Foot morphology is a fancy way of saying that we analyze your foot size, shape and arch type. This is done by visually looking at the foot statically and dynamically (important since you are in motion when you run!) and taking multiple measurements with an old-fashioned Brannock device. This helps us to choose the right size shoe and shoe brand since each shoe company fits a certain shaped foot better. That is why your friend may swear by his Asics shoes, but they cause you pain.
Next, we examine your biomechanics by determining your arch flexibility and doing a gait analysis (either watching you walk barefoot or with our video gait analysis software). This tells us if you overpronate, supinate or are naturally efficient which in turn, governs what type of shoe (neutral, stability or motion control) you need, as well as the curvature of your shoe's last. Key here is arch flexibility since a rigid arch needs extra cushioning to help attenuate the shock produced when the foot hits the ground at forces of 2-4 times body weight. Whereas, a flexible arch disperses shock better, but all that flexibility in the mid and fore foot can cause overpronation which stresses and torques your feet, shins, knees, hips and back causing its own host of problems.
Finally, we take other special considerations into account like your gender, weight, training surface, weekly mileage, injury status, orthotics and structural deviations in the foot like bunions and extra bones. We put all this data together and bring out 2-3 pairs of shoes that we think will fit you best. Don't be surprised if one of those first shoes feels amazing - it means that we did our job right!
When you think about it, the foot is a marvelous structure. It has 28 bones (including the sesmoids), 33 joints, 112 ligaments, plus tendons, nerves and blood vessels that work in unison to support, balance and propel your body. No two feet are exactly the same nor do they always fit into a specific category. Don't cheat your feet and let a computer scan recommend an orthotic or running shoe for you. An injury is going to cost you a lot more, monetarily and mentally, than a good pair of shoes. Invest in your feet. Let our Fit Professionals teach you about your feet and help you find the perfect fit. We guaranteed it!
Tom Raynor Inducted Into NSGA Hall Of Fame
The CEO of Fleet Feet, Incorporated, Tom Raynor, will be inducted into the National Sporting Goods Association (NSGA) Hall of Fame at a ceremony tomorrow, during the 47th Annual NSGA Management Conference. The NSGA has honored Sporting Goods leaders since 1956 but this year’s inductees bring the total number of Hall of Famers to only 150.